WED 07.08.20

By July 7, 2020 WOD No Comments

Amber Rae


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)

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.


And coming tomorrow...

A. Cleans
E2MOM 12

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

B. AMRAP 15
3 Bar Muscle Ups
5 Squat Cleans (155/105)(Rx+185/125)
7 Box Jumps (30/24)

At Home
A. PVC or DB Cleans
E2MOM 12

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

B. AMRAP 15
5 DB Bent Row (50’s/35’s) or Superman Pulldown
3 Reverse Burpees
5 DB Squat Cleans (50’s/35’s) or Squat Jumps
7 Box Jumps (24/20) or Tuck Jumps

Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 175#, 6+5 Rx+

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