WED 07.29.20

By July 28, 2020 WOD No Comments

Kshipra recording her progress in her notebook


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- 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)

EMOM 20
Min 1: 8 DB Thrusters (50/35’s)
Min 2: 8 DB Box Step Ups (50/35’s)(24/20)
Min 3: 15/12 Calorie Row (Rx+ 18/15)
Min 4: Rest

At Home
EMOM 20

Min 1: 8 DB Thrusters (50/35’s) or Squat Jumps
Min 2: 8 DB Box Step Ups (50/35’s)(24/20) or Step Ups
Min 3: 12 DB Power Clean (50/35’s) or Mountain Climbers
Min 4: Rest

Score is fewest reps completed each minute.
Ex: 8,8,15 Rx.


And coming tomorrow...

A. Strict Press
10-8-6-4-2

B. 2 Rounds [15min cap]
12 Power Snatch (95/65)
12 Bar Over Burpees
12 Bar Muscle Ups
12 Bar Over Burpees

At Home
A. DB Strict Press or Handstand Pushups

5 sets of 5-8 reps

B. 2 Rounds [15min cap]
12 Alt DB Snatch (50/35) or Star Jumps
12 Lateral Burpee Over DB or Burpee
12 DB Bent Row or Pulling Movement
12 Dips
12 Lateral Burpee Over DB or Burpee

Post time for the WOD. Ex: 12:10 Rx

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