TUES 07.07.20

By July 6, 2020 WOD No Comments

Coach Mohammed


Today's schedule

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

Workout of the Day (WOD)

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.


And coming tomorrow...

2 Rounds [22min cap]
800m Run
40 Wall balls (20/14)
30 Burpees Over the Dumbbell
20 Double Dumbbell Hang Clean and Jerks (50/35's)

At Home
2 Rounds [22min cap]

800m Run
30 1-Arm Thruster (50/30) or 30 Pistols
25 Burpees Over the Dumbbell or 25 Burpees
20/20 Dumbbell Hang Clean and Jerks (50/35) or 15 Inverted Burpees

Post time for the WOD. Ex: 17:20 Rx.


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