Today’s schedule
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Snatch Complex
12min to establish a Heavy complex
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
B. For Time [15min cap]
2 Rounds
6 Pull Ups
12 Thrusters (75/55)
18 Box Jumps (24/20)
2 Rounds
4 Chest to Bar Pull Ups
8 Thrusters (95/65)
12 Box Jumps
2 Rounds
2 Bar Muscle Ups
4 Thrusters (115/85)
8 Box Jumps
At Home
A. DB or PVC Snatch Complex
4 sets of
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
1/1+1/1+1/1
B. For Time [15min cap]
2 Rounds
6 DB Bent Rows (50’s/35’s)
12 DB Bow Tie Thrusters (50/35)
18 Jump Over Low Object
2 Rounds
8 DB Bent Rows (50’s/35’s)
4/4 DB 1-Arm Thrusters (50/35)
12 Jump Over Low Object
2 Rounds
12 DB Bent Rows (50’s/35’s)
4 DB Thrusters (50’s/35’s)
8 Jump Over Low Object
Post load for snatch and time for WOD. Ex: 170#, 11:34 Rx.
And coming tomorrow…
Buddy-Buddy
Partner WOD
30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]
At Home
Partner WOD
400m Relay [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds DB (50/35) overhead]
40 Weighted Straight Leg Sit Ups (50/35)
400m Relay
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds DB in bowtie (50/35) in a Wall Sit or Squat]
400m Relay
20 DB Push Press (50/35’s)
40 DB 1-Arm Thrusters (50/35)
Post time for the WOD. Ex: 12:30 Rx.
