MON 07.27.20

By July 26, 2020 WOD No Comments

Coach Damon


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. E2MOM 12
Clean Complex

1 Power Clean + 1 Hang Clean

B. E4MOM 16
15 Bar Facing Burpees
10 Pull Ups (Rx+ C2B)
5 Squat Cleans @ 70% Part A.
Rest reminder of the 4 minutes

At Home
A. E2MOM 12
DB or PVC Clean Complex

1 Power Clean + 1 Hang Clean

B. E4MOM 16
15 DB Facing Burpees or Line Facing Burpees
10 DB Bent Row or Pulling Movement
5 DB Squat Cleans (50’s/35’s)

Record weight for complex and slowest time for the EMOM.
Ex: 245#, 2:15 Rx+ at 175#


And coming tomorrow...

“Cliffhanger”
For Time [18min cap]

40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50's/35's) at 24/20"
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

At Home
For Time [18min cap] 40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50's/35's) at 24/20" or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70's/50's)

Post time for the WOD Ex: 13:10 Rx+

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