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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Every 4 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)
B. EMOM 10
Min 1: 6-10 Ring Rows
Min 2: 10-20 Weighted Straight Leg Sit Ups
At Home
A. Every 4 minutes for 4 rounds complete
400m Run
8 Filly Overhead Squats (50’s/35’s)
B. EMOM 10
Min 1: 12-20 DB Bent Row
Min 2: 10-20 DB Straight Leg Sit Ups
Post load for overhead squats. Ex: 135-145-155-165#
And coming tomorrow…
A. Front Squat
1 x 5 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
1 x max reps @ 80%
B. AMRAP 12
12 DB Bench (50’s/35’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees
At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1
1 x 5
1 x 6
2 x 7
1 x max reps
B. AMRAP 12
12 DB Glute Bridge Bench (50’s/35’s) or Push Ups
9 1-Arm DB Thrusters (50/35) or 12 Lateral Lunges
12 1-Arm DB Snatch (50/35) or 1-arm sprawls
12 DB Facing Burpees
Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.
