THUR 07.09.20

By July 8, 2020 WOD No Comments

Anne Marie


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- Michael
12n: Zoom CrossFit- Michael
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

Workout of the Day (WOD)

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+


And coming tomorrow...

A. Push Press
4-4-4-4

B. AMRAP 16
35 Double Unders
15/12 Cal Row
9 Deadlifts (225/155)(Rx+ 275/185)

At Home
A. DB Push Press or Handstand Push Ups

4-4-4-4
Or
4 sets of max reps HSPU

B. AMRAP 16
35 Double Unders
10/10 Single Arm DB Power Clean (50/35) or 40 Mtn Climbers (R+L=1)
5/5 Single Leg DB DL (50’s/35’s) or 9/9 Single Leg Balance Hops

Post rounds and reps for the AMRAP and load for press. Ex: 4+433 Rx.


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