Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- 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- Michael
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)
B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
At Home
A. AMRAP 12
50 V-Ups
50 1-Arm DB Thrusters (50/35)
B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
And coming tomorrow…
A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6
B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
At Home
B. AMRAP 4
7 Straight Leg Raises to Straight Leg Sit Up
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
Post rounds and reps for the AMRAP. Ex: 4+2 Rx.
