Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean
10 minutes every minute on the minute
1 Power Clean. 80% of 1 rep max.
B. 4 Rounds
In 2 minutes complete…
9 Deadlift
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Push Jerk
Then in the remaining time…
AMRAP Toes to Bar
Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
At Home
A. DB Power Clean
10 minutes every minute on the minute
2 DB Power Clean with pause 2 sec floating off ground.
B. 4 Rounds
In 2 minutes complete…
9 DB Deadlift (50’s/35’s)
7 DB Power Clean
5 DB Push Jerk
Then in the remaining time…
AMRAP Straight Leg Weighted Sit Ups (50/35)
Rest 1 minute between rounds
Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.
And coming tomorrow…
A. Front Box Squat
5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)
At Home
A. DB Tempo Squat
5 sets of 3 at Tempo 3311. Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 DB Goblet Squats (50/35)
30 DB Swings (50/35)
30 Mountain Climbers (R+L=1)
30 1-Arm Sumo Deadlift High Pull (50/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
