Today’s schedule
12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Jeannette
Workout of the Day (WOD)
A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets
B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)
At Home
A. DB Bent Row
2 sets max reps
Rest 3 minutes between sets
B. 4 Rounds [24min cap]
400m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35) or Push Ups
10 Alternating DB Box Step Ups (24/20) or 20 Lunges
CLOSE: 400m Run
Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.
And coming tomorrow…
A. Hang Power Clean
2-2-2-2
B. AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Slamballs (30/20)
30 Hang Power Cleans (65% A.)
At Home
A. DB Hang Power Clean
4-8-12-16
B. AMRAP 16
200 Double Unders
50 Sit Ups
40 DB Sumo Deadlift High Pull (50/35) or Plank Ski Hops (R+L=2)
30 DB Hang Power Clean (50’s/35’s) or Reverse Burpees
Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.
