WED 08.12.20

By August 11, 2020 WOD No Comments

Tony


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

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 78%

B. AMRAP 10
10 Toes to Bar
5 Power Cleans (135/95)(Rx+165/110)

At Home
A. DB Push Press

3 set of 6 to 8
Or Push Ups 3 sets of Max Reps

B. AMRAP 10
10 V-Ups
5 DB Power Cleans (50’s/35’s) or Burpees

Post load for press and rounds and reps in AMRAP. Ex: 195#, 8 Rx



And coming tomorrow...

Hotmail
3 Rounds [20min cap]

60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups (Rx+ = 10 Bar Muscle Ups)
60 Double Unders (Rx+ = 100)
15 Overhead Squats (95/65) (Rx+ = 120/85)

B. Banded Hip Stretches

At Home
3 Rounds [20min cap]

60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge

Post time for the WOD. Ex 15:10 Rx+

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