Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- 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- Carlie
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. For Time [18min cap]
800m run
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m run
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m run
15 Kettlebell Swings (70/53)
15 Handstand Push Ups
B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold
Min 3: Rest
*Dumbbell Alternatives
Dumbbell Swing (50/35)
Dumbbell Push Press (50’s/35’s)
Weighted Straight Leg Sit Up (50/35)
Bodyweight
A. For Time [18min cap]
800m run
42 Supermans
21 Handstand Push Ups or 42 Push Ups
600m run
36 Supermans
18 Handstand Push Ups or 36 Push Ups
400m run
30 Supermans
15 Handstand Push Ups or 30 Push Ups
B. EMOM 12
Min 1: 8-12 V-Ups
Min 2: 30-40 second plank hold
Min 3: Rest
Post time for the WOD. Ex: 16:20 Rx
And coming tomorrow…
A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch
B. 3 Rounds [18min cap]
10 DB Hang Squat Snatches, Left Arm (50/35)
4 Bar Muscle Ups
50 Double Unders
10 DB Hang Squat Snatches, Right Arm
4 Bar Muscle Ups
50 Double Unders
*Dumbbell Alternatives
1 x 2 Double DB Hang Power Snatch + 2/2 Filly Overhead Squat + 2/2 Single DB Hang Squat Snatch
4 DB Bent Row (50’s/35’s) + 4 Dips
Bodyweight
A. E3MOM 12
PVC/Broomstick Snatch Complex
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch
+
4 Drop Squats or 4 Snatch Drops
B. 3 Rounds [18min cap]
8 1-Arm Burpees Left Arm
6 Dips
50 Double Unders
8 1-Arm Burpees Right Arm
6 Dips
50 Double Unders
Post load for snatch complex and time for the WOD. Ex: 17#, 12:45 Rx.
