MON 08.10.20

By August 9, 2020 WOD No Comments

Gavin


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- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
5-5-5-5 increasing weight

B. 5 Rounds [12min cap]
9 Handstand Pushups (Rx+ = Strict)
15 Box Jump Overs (24/20)

At Home
A. DB Bent Row or Pulling Movement

4 sets 8-12 reps

B. 5 Rounds [12min cap]
9 Handstand Pushups (Rx+ = Strict)
15 Box Jump Overs (24/20) or 20 Jumping Lunges

Post load for pull ups and time for the WOD. Ex: 55#, 9:30 Rx


And coming tomorrow...

A. Front Squat
4-4-4-4

B. For Time [20min cap] 50-40-30-20-10
Kettlebell Swings (53/35)
10-20-30-40-50
Wall Balls (20/14)

At Home
A. DB Tempo Squat at 3331

4-4-4-4

B. For Time [20min cap] 50-40-30-20-10
DB Swings (50/35) or Sprawls
6-12-18-24-30
1-Arm DB Thrusters (50/35) or 10-20-30-40-50 Squat Jumps

Post load for front Squat and time for the WOD. Ex: 305#, 15:10 Rx

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