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- Michael
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. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts
B. E5MOM x 4 Rounds
20 KB Hang Snatch (10/10) (53/35)
20 Wallball (20/14) to 10/9ft
15/12 Cal (Rx+ = 20/15 Cal)
At Home
B. E5MOM x 4 Rounds
20 DB Hang Snatch (10/10) (50/35) or 1-arm Sprawl
12 1-arm Thrusters (50/35) or 20 Jump Squats
200m Run (Rx+ 300m)
Post max speed step and slowest interval. Ex: 95, 2:25 Rx+.
And coming tomorrow…
A. Strict Press
3-3-3-3
increasing weight
B. 3 Rounds [15min cap]
15 Deadlift (185/125)
15 Bar Facing Burpees
15 Pull ups (Rx+ = C2B)
At Home
A. DB Strict Press or Handstand Push Ups
4 sets of 5-8 reps
B. 3 Rounds [15min cap]
15 DB Deadlift (50’s/35’s) or Airplanes
15 DB Facing Burpees
15 DB Bent Row (50’s/35’s) or Pulling Movement
Post load for press and time for the WOD. Ex: 160#, 9:10 Rx+
