FRI 09.11.20

By September 10, 2020 WOD, Yoga No Comments

Overhead dumbbell carries


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- 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- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

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+



And coming Saturday...

Partner WOD
10 Rounds [24min cap]

6 Chest to Bar Pull Ups (Rx+ 4 Bar Muscle Ups)
6 Toes to Bar
9 Deadlifts (185/125) (Rx+ 225/155)
24 Jumping Lunges

At Home
Partner WOD
10 Rounds [24min cap]

9 DB Bent Row (50’s/35’s) or Pulling Movement
6 DB Weighted Straight Leg Sit Ups (50/35) or 9 Straight Leg Raises
5/5 Single Leg Deadlifts (50’s/35’s) or 5/5 Airplanes
24 Jumping Lunges

All the rounds and reps are team totals. Partners may partition the rounds and reps any way. One partner working at a time.

Post time for the WOD. Ex: 18:18 Rx



Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Mohammed
10:30a: Zoom CrossFit- Mohammed
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. 2 Rounds [15min cap]
30 Kettlebell Swings (53/35)
40 Push Ups
30/21 Cal Row

At Home
A. Turkish Get Ups w/ DB or odd object

3-3-3-3
(3 reps each arm, add weight each set)

B. 2 Rounds [15min cap]
30 DB Swings (53/35) or Everest Climbers (R+L=2)
40 Push Ups
400m Run

Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.



Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette

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