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- 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- Hailey
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. AMRAP 12
Rx
10 Power Snatch (95/65)
10 Chest to Bar Pull Ups
10 Overhead Squat (95/65)
10 Bar Facing Burpees
Scaled
10 Power Snatch (65/45)
10 Jumping Pull Ups
10 Overhead Squat (65/45)
10 Bar Facing Burpees
Dumbbell Option
10 Alt DB Power Snatch (50/35)
10 Alt DB Hang Power Clean (50/35)
10 DB Overhead Squat (50/35)
10 DB Facing Burpees
Equipment Free
10 Broad Jumps (4/3ft)
10 Handstand Push Ups
20 Air Squats
10 Burpees
B. 5 Way Banded Shoulder Stretch
Post total rounds completed in the AMRAP. Ex: 6+26 Rx.
And coming tomorrow…
A. EMOM 18
Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg KB Deadlift
Min 3: 10 Toes to Bar
B. Interval Row/Shuttles
5 Rounds for max reps
0:50 max cal row
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest
At Home
A. EMOM 18
Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg DB Deadlift
Min 3: 10 Weighted Sit Ups
B. Interval Jump Rope/Shuttles
5 Rounds for max reps
0:50 max speed step
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest
Post total cals and total shuttle sprints from WOD. Ex: 98, 110 Rx.
