Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm
Saturday 9am
ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)
Click here to join any of our Zoom Virtual workouts! (password CFPB)
CrossFit:
Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.
EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
immediately into;
EMOM x 3min.
3 Power Cleans
EMOM x 3min.
2 Power Cleans
EMOM x 3min.
1 Power Clean
*Score is heaviest 1 rep snatch and 1 rep clean combined.
5 Bench Press (135/75)
10 Pull-Ups
15 Wall Balls (20/14)
Bodywork:
Every 3min. x 6 Rounds:
30 Plank Jacks
30 Wall Sit Calf Raises
30 Skaters (L+R=2)
30 Glute Bridges
Advanced: 7 Rounds
https://www.youtube.com/watch?v=dOhPNHvs_lU
Plank Jacks:
https://www.youtube.com/watch?v=VasEy9dNzZM
Sweat:
EMOM x 5min.
10 Burpees
From 6-11min. try to finish…
50 Back Rack Lunges 95/65
From 12-17min.
EMOM x 5min.
12 Reverse Burpees
From 18-25min. try to finish…
7 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar
From 26-33min. try to finish…
100 Russian KB Swings 53/35
The last 2 sections are 7min.
*If you can/want to, you can try a heavier KB 70/53 for the last part. Squeeze your butt at the top of each rep 🙂
Da Daily D:
8 Rounds For Time:
200 meter Run
11 Dumbbell Burpee Deadlifts (50/35s)