Today’s schedule
5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Carlie
Workout of the Day (WOD)
A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 2 Hang Power Snatch + 2 Overhead Squat
B. AMRAP 16
5 Power Cleans (55% 1RM)
10 Alternating Pistols
15/12 Cal Row
Dumbbell
A. E3MOM 12
DB Snatch Complex (increase weight each round)
1 x 3 DB Hang Power Snatch + 2/2 Filly Overhead Squat
B. AMRAP 16
5 DB Power Clean (50’s/35’s)
10 Alternating Pistols
200m Run
Bodyweight
A. E3MOM 12
pvc/broomstick 4 Hang Power Snatch + 4 Overhead Squat
+
4 Drop Squats
B. AMRAP 16
10 Star Jumps
10 Alternating Pistols
200m Run
Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx at 145#
And coming tomorrow…
A. Tempo Strict Press
4 sets of 3 at 4111
B. 7 Rounds [16min cap]
7 Deadlifts (50% 5RM)*
40 Double Unders
15/10 Push Ups
*Dumbbells:
12 DB Deadlift (50s/35s)
or 4/4 Single Leg Double DB Deadlift
Or 6/6 Single Leg Single DB Deadlift
Bodyweight
A. Tempo Handstand Push Ups
4 sets of 3 at 4111
B. 7 Rounds [16min cap]
12 Airplanes (R+L=2)
40 Double Unders
15/10 Push Ups
Post the load for press and time for the WOD. Ex: 120#, 12:10 Rx at 185#
