Today’s schedule
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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. 4 Rounds [16min cap]
9 Burpees
12 Double DB Snatch (50’s/35’s) or Push Up+Squat Jump
20 Pistols
B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
Post time for the WOD. Ex: 12:40 Rx
And coming tomorrow…
A. Power Clean + Power Jerk
5-4-3-2
B. Partner WOD
AMRAP 20
12 Power Cleans (135/95)
18 Toes to Bar
24 Wall Balls (20/14)
At Home
A. DB Power Clean + DB Power Jerk
4-6-8-10
B. Partner WOD
AMRAP 20
12 DB Power Cleans (50’s/35’s) or Single Leg Hop w/ Switch (R+L=1)
18 V-Ups
24 Bow-tie Thrusters (50/35) or Squat Jump 180°
Post load for clean + jerk and rounds for AMRAP. Ex: 255#, 14 + 8 Rx.
