MON 07.20.20

By July 19, 2020 WOD No Comments

Ryan R.


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)

A. 5 Rounds For Time [16min cap]
5 Deadlift (225/155)
10 Toes-to-bar
15 Kettlebell Swings (53/35)
45 Double Unders

B. EMOM 8
Min 1: 1 set of Deficit Push Ups (3/2")
Min 2: 20-30 Hollow Rocks

At Home
A. 5 Rounds For Time [16min cap]

5 DB Deadlift (50’s/35’s) or 10 Airplanes
10 Straight Leg Raises
15 DB Swings (50/35) or 10 Sprawls
45 Double Unders or 30 Jumping Jacks

Post time for WOD. Ex: 11:20 Rx.


And coming tomorrow...

A. Back Squat
15min work to 3RM

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups

At Home
A. DB Tempo Squat 5511

Complete 4 sets of 3 reps. Rest 2 minutes between sets.

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups or Pulling Movement

Post load for squat. Ex: 345#

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