TUES 10.05.21

Enjoy your hour of the day!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Carmen

Workout of the Day (WOD)

A. Build to heavy 2 rep set of power cleans

B. AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans

At Home
A. Single Leg Power Clean

3 sets of 3/3 reps

B. AMRAP 12:
9 DB Deadlifts
6 DB Facing Burpees
3 DB Power Cleans

Score rounds for the WOD. Ex: 7+3 Rx

And coming tomorrow…

A. 3 Sets:
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1:00 Hollow Hold

B. 9 Sets For Load:
Front Squat

10-5-3-1-1-1-3-5-10

At Home
B. 9 Sets For Load:

8 DB Front Squats
8 DB Front Rack Lunges

Post weight for 10, 5, 3, and 1 rep. Ex: 235, 255, 295, 320 Rx

Leave a Comment