THUR 11.14.19

By November 13, 2019 WOD No Comments

Ryan


Today's schedule

5a: All Levels CrossFit: Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. AMRAP 6
10 Front Squats (45%)
5 Bar Muscle Ups

B. EMOM 10
Min 1/2 - Pigeon
Min 3/6 - Handstand Hold
Min 4/5 - Lizard
Min 7/10 - V-sit Hold
Min 8/9 - Scorpion

Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.


And coming tomorrow...

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk

B. EMOM 16
Min 1 - Scapular Raises
Min 2 - Shoulder Ext Rotation
Min 3 - WY Negative
Min 4 - Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#

Leave a Reply