FRI 07.24.20

By July 23, 2020 WOD, Yoga No Comments

Updog


Today's schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Jeannette
4:45p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit- Jeannette
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Snatch
15min to work to 1RM Snatch
(Power or Squat)

B. 8 Rounds [15min cap]
100m Run
8 Overhead Squats (115/75)

At Home
A. E3MOM 15

3/3 DB Squat Snatch or 6 PVC Squat Snatch

B. 4 Rounds [15min cap]
100m Run
8 DB Overhead Squats Right Arm (50/35) or 15 Air Squats
100m Run
8 DB Overhead Squats Left Arm (50/35) or 15 Air Squats

Post load for snatch and time for the WOD. 220#, 11:20 Rx



And coming Saturday...

2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24)
200m Farmers Carry (32/24’s)
15 Thrusters (95/65)*
10 Power Snatch (95/65)*

*Rx+ = 135/95

At Home
2 Rounds [26min cap]

100 Double Unders
15 Burpee Box Jump Overs (30/24) or Burpee Tuck Jumps
200m DB Farmers Carry (50’s/35’s) or 60 sec Handstand Hold
15 DB Thrusters (50’s/35’s)* or 25 Squat Jumps
10 DB Power Snatch (50’s/35’s)* or 10 Sprawls

Post time to complete WOD. Ex: 18:50 Rx


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Damon
10:30a: Zoom CrossFit- Damon
11:45a: All Levels CrossFit- Damon


And coming Sunday...

PumpDay
For Time [24min cap] 10-9-8-7-6-5-4-3-2-1

Seated DB Arnold Press
Single Arm DB Row

800m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

At Home
For Time
10-9-8-7-6-5-4-3-2-1

Seated DB Arnold Press or Handstand Push Ups
Single Arm DB Row or Pulling Movement

800m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups or Superman Pull Downs
Push Ups

Post time to complete WOD and weight. Ex: 20:14 at 50# Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette


Leave a Reply