MON 03.30.20

By March 29, 2020 WOD No Comments

Coach Brianna before having baby Liam


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Michael

Workout of the Day (WOD)

A. Tempo Thrusters: 3 sets of 4 reps 5515

B. In 3 minutes complete:
3 Rounds

10 Burpees
5 1-arm Thrusters R (50/35)
5 1 arm Thrusters L (50/35)
Then… AMRAP Burpees

3 minutes rest and repeat for 3 total rounds

C. Tabata Plank: 4 Rounds of 20 sec work: 10 sec rest each plank.
Elbow
R Side
Reverse
L Side

Bodyweight
A. Tempo Jump Squats:
3 sets of 6 reps 5510

B. In 3 minutes complete:
3 Rounds

10 Burpees
16 Squat Jumps
Then… AMRAP Burpees

3 minutes rest and repeat for 3 total rounds

Post load for thruster and total reps of AMRAPs. Ex: 100#, 152 Rx


And coming tomorrow...

A. EMOM 8
Min 1: 20 Hollow Rocks
Min 2: 20 Supermans

B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises to Dumbbell
90 Dumbbell Power Clean (50’s/35’s)
Partition the reps any way

Recommend...
10 Rounds
9 Push Ups
6 Straight Leg Raises
9 Dumbbell Power Clean

Bodyweight
B. For Time [15min cap]

90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises
45 Burpee Over Object

Post the time for the WOD. Ex: 11:10 Rx

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