Today’s schedule
5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
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- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press
3 x 5 @ 78%
B. AMRAP 10
10 Toes to Bar
5 Power Cleans (135/95)(Rx+165/110)
At Home
A. DB Push Press
3 set of 6 to 8
Or Push Ups 3 sets of Max Reps
B. AMRAP 10
10 V-Ups
5 DB Power Cleans (50’s/35’s) or Burpees
Post load for press and rounds and reps in AMRAP. Ex: 195#, 8 Rx
And coming tomorrow…
Hotmail
3 Rounds [20min cap]
60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups (Rx+ = 10 Bar Muscle Ups)
60 Double Unders (Rx+ = 100)
15 Overhead Squats (95/65) (Rx+ = 120/85)
B. Banded Hip Stretches
At Home
3 Rounds [20min cap]
60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge
Post time for the WOD. Ex 15:10 Rx+