MON 07.06.20

By July 5, 2020 WOD No Comments

Gavin


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- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

AMRAP 20
150 Double-Unders
50 Weighted Box Step-Ups (50/35) (24/20”)
50 Toes-to-Bar
50 Weighted Reverse Lunges Steps (50/35)

At Home
AMRAP 20

150 Double-Unders or 100 Jumping Jacks
50 Weighted Forward Lunge Steps (50/35) or 80 Jumping Lunges
50 Straight Leg Raises + Straight Leg Sit Ups
50 Weighted Reverse Lunges Steps (50/35) or 80 Jumping Lunges

Post rounds and reps for AMRAP. Ex: 1+278 Rx.


And coming tomorrow...

A. E3MOM 12
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)

B. 4 Rounds [10min cap]
5 Hang Power Snatches (115/75)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts

At Home
A. E3MOM 12

Min 1: 5 Tempo DB Squats 4311
Min 2: 5-8 Dips
Min 3: 5-8 DB Bent Over Row or pulling movement

B. 4 Rounds [10min cap]
5/5 1-Arm Hang Power Snatches R/L (50/35) or 6 1-Arm Burpees
7/7 1-Arm Overhead Squats R/L or 12 Squat Jumps
9/9 1-Arm Single Leg Deadlifts R/L or 12 Reverse Hypers

Post load for squat and time for the WOD. Ex: 305#, 6:10 Rx.

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