Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Damon
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
Workout of the Day (WOD)
A. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders
B. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest
At Home
A. AMRAP 8
3 DB Hang Snatches (50/35) R
3 DB Overhead Squats (50/35) R
3 DB Hang Snatches (50/35) L
3 DB Overhead Squats (50/35) L
30 Double Unders
Or
A. AMRAP 8
6 1-Arm Sprawls
6 Lateral Lunges (Rx+ 6 Pistols)
30 Double Unders
Post rounds and weight for AMRAP. Ex: 6+10 @ 75#
And coming tomorrow…
A. Front Squat
4 x 4 @ 78%
B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups
At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1
4 x 5
B. AMRAP 15
200m Run
12 DB Swings (50/35) or Broad Jumps
9 DB Goblet Squats (50/35) or Squat Jumps
6 DB Bent Row or Pulling Movement
Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx
