MON 06.29.20

By June 28, 2020 WOD No Comments

Handstand practice


Today's schedule

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

Workout of the Day (WOD)

A. Dumbbell Carries
2 x 200m Walk
50m - Left DB Overhead, Right DB at Waist
50m - Left DB at Waist, Right DB Overhead
50m - Both DB's at Front Rack
50m - Both DB's Overhead

B. For Time [24min cap]
Buy In:
400m Run
500m Row
8 Rounds
8 Wall Balls (20/14)
8 Burpees
8 Kettlebell Swings (53/35)
Cash Out:
500m Row
400m Run

At Home
A. Handstand Holds
EMOM 10

30 sec HS Hold

B. For Time [24min cap]
Buy In:
800m Run
8 Rounds
8 1-Arm Thrusters (50/35) or Squat Jump
8 Burpees
8 Dumbbell Swings (50/35) or Broad Jump
Cash Out:
800m Run

Post time for the WOD. Ex: 17:40 Rx


And coming tomorrow...

A. Snatch
E2MOM 14

Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. Amanda [12min cap] 9-7-5
Ring Muscle Ups
Snatches (135/95)

At Home
A. Snatch with Dumbbells or PVC
E2MOM 14

Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. For Time [12min cap] 9-7-5
DB Bent Row (50’s/35’s)
Dips
Devil’s Press (50’s/35’s)

Post load for pause and hang snatch and time for the WOD.
Ex: 135#/190#, 7:40 Rx.

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