THUR 09.10.20

By September 9, 2020 WOD No Comments

Casey


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

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


And coming tomorrow...

A. E2MOM 14
Position 1 Power Clean + Position 2 Power Clean
3 x 1+1
Power Clean
2-2-2-2
Add weight each set


B. AMRAP 12
8 Power Cleans (135/95) (Rx+ 165/110)
12 Handstand Push Ups
8 Front Squats (135/95) (Rx+ 165/110)
12 Box Jumps (24/20)

At Home
A. E2MOM 14 w/ Dumbbells or PVC

Position 1 Power Clean + Position 2 Power Clean
3 x 2+2
Power Clean
10-8-6-4

B. AMRAP 12
8 DB Power Cleans (50’s/35’s) or 12 Plank Frog Hops
12 Handstand Push Ups
8 DB Front Squats (50’s/35’s) or 12 Squat Jumps
12 Tuck Jumps or Jump Over Low Object

Post load for clean and rounds for the AMRAP. Ex: 255#, 4+14 Rx+


Leave a Reply