WED 06.24.20

By June 23, 2020 WOD No Comments

Mohammed and Damon


Today's schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit- Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit- Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips

B. AMRAP 8
8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Handstand Push Ups

At Home
A. E3MOM 15

Min 1: 5 Tempo DB Squats 3331
Min 2: 5-8 Strict Pull Ups or pulling movement
Min 3: 5-8 Dips

B. AMRAP 8
8 DB Deadlift (50’s/35’s) or Reverse Hypers
8 DB Swings (50/35) or Broad Jumps
8 Handstand Push Ups

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.

And coming tomorrow...

“The Rundown”
For Time [25min cap]

800m Run
30 Slam Ball Box Step Up (30/20) at 24/20"
27 Slam Balls (30/20)
24 Russian Twists (30/20) R+L=1
600m Run
24 Slam Ball Box Step Up
21 Slam Balls
18 Russian Twists
400m Run
18 Slam Ball Box Step Up
15 Slam Balls
12 Russian Twists
200m Run

At Home
For Time [25min cap]

800m Run
30 Lunges or Step Ups (35/20)
27 Dumbbell Swings (35/20) or Broad Jumps
24 Russian Twists (35/20) R+L=1 (48 reps if unweighted)
600m Run
24 Lunges or Step Ups
21 Dumbbell Swings or Broad Jumps
18 Russian Twists (36 reps if unweighted)
400m Run
18 Lunges or Step Ups
15 Dumbbell Swings or Broad Jumps
12 Russian Twists (24 reps if unweighted)
200m Run

Post time for WOD. Ex: 21:40 Rx

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