WED 09.09.20

By September 8, 2020 WOD No Comments

Sam


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

Workout of the Day (WOD)

For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Pull Ups (Rx+ C2B)
DB Facing Burpees
Cash Out: 500m Row

At Home
For Time [22 min cap]

Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35) or Spider Push Ups
DB Bent Row (50’s/35’s) or Pulling Movement
DB Facing Burpees
Cash Out: 500m Row

Post time for the WOD. Ex: 14:20 Rx+.


And coming tomorrow...

A. Thruster
2-2-2-2-2

B. 4 Rounds For Time [12min cap]
14 Kettlebell Overhead Squats (53/35)
14 Kettlebell Swings (53/35)
14 KB Russian Twists (R+L=1) (53/35)

At Home
A. DB Thruster Tempo 33X3

4 sets of 5 reps
or Split Squats Tempo 3331
4 sets of 4/4

B. 4 Rounds For Time [12min cap]
14 DB Overhead Squats (50/35) or Lateral Lunge
14 DB Swings (50/35) or 21 Plank Frog Hops
14 DB Russian Twists (R+L=1) (50/35) or 28 Russian Twists (R+L=1)

Post load for thruster and time for the WOD. Ex: 245#, 8:20 Rx

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