MON 03.16.20

By March 15, 2020 WOD No Comments

Ryan R.


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Jump Rope
Max Speed Step 1 minute
Rest 3 minutes
Max Double Unders 1 minute

B. AMRAP 14
50 Double Unders
21 Kettlebell Swings (53/35)
12 Toes To Bar

Post speed step and rounds and reps for AMRAP: Ex: 101, 6+10 Rx.

Home WOD
50 Jumping Jacks
15 Broad Jumps
15 V-ups

And coming tomorrow...

A. Strict Handstand Push Ups
EMOM 10

Min 1: Max reps
Min 2: Rest

B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)

Post time for WOD. Ex: 11:10 L2

Home WOD
A. Push Ups

EMOM 10
Min 1: Max reps
Min 2: Rest

B. 5 Rounds
50 Mountain Climbers (R+L=1)
10 Hand Release Burpees
10 Squat Jumps

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