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- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Back Squat
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 90%
3 reps at 80%
1 rep at 95%
B. EMOM 12
Min 1: 5 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row
Min 3: 5 Strict Straight Leg Raise
At Home
A. Squat Waves
5 DB Squats (1 sec pause)
2/2 DB Split Squats at 3311
5 DB Squats (1 sec pause)
2/2 DB Split Squats at 3411
5 DB Squats (1 sec pause)
2/2 DB Split Squats at 3511
B. EMOM 12
Min 1: 5 Strict Handstand Pushups
Min 2: 6-10 DB Bent Over Row
Min 3: 5 Straight Leg Raise
Post load for 80% and 95% squats. Ex: 305#, 355#
And coming tomorrow…
A. Power Box Jumps
2-2-2-2-2 increasing height
B. Jackie
For Time [10min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups
At Home
A. Single Leg Alt Balance Hops (R+L=2)
3 sets of 8 reps
B. Jacklyn
For Time [10min cap]
150 Double-Unders
50 Single Arm Dumbbell Overhead Squats or Lateral Lunges
30 Lateral Burpees over Dumbbell
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
