Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. 3 Sets:
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1:00 Hollow Hold
B. 9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
At Home
B. 9 Sets For Load:
8 DB Front Squats
8 DB Front Rack Lunges
Post weight for 10, 5, 3, and 1 rep. Ex: 235, 255, 295, 320 Rx
And coming tomorrow…
A. Build to a heavy set of
1 Snatch Pull + 1 Hang Power Snatch
B. LANE
5 Rounds For Reps
Max Unbroken Hang Power Snatches (3/4 bodyweight)
Max Unbroken Handstand Push-ups
– Complete 1 Round every 4 minutes. Rest remainder of the time.
INTERMEDIATE
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups
– Complete 1 Round every 4 minutes. Rest remainder of the time.
BEGINNER
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (65/55#)
1:00 Max Push-ups (Or Incline)
– Complete 1 Round every 4 minutes. Rest remainder of the time.
At Home
A. 3 Sets:
2 DB Snatch Pull + 2 DB Hang Power Snatch
B. 5 Rounds For Reps:
1:00 Alternating DB Snatches
1:00 Handstand Push-ups
– Rest 2:00
Score load for snatch in WOD and reps for snatch and push ups.
Ex: 145#, 42, 68 Rx
