WED 09.16.20

By September 15, 2020 WOD No Comments

Cameron


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)

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. “Powerslide”
3 Minute AMRAP

21 Power Snatches (75/55) (Rx+ 95/65)
21 Pullups
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 Power Snatches
15 Pullups
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 Power Snatches
9 Pullups
9 Pushups (Rx+ = Handstand Pushups)

At Home
A. Double DB or PVC Power Snatch

6 sets of 3 reps
Rest 2 minutes between sets

B. “Powerslide”
3 Minute AMRAP

21 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
21 DB Bent Row (50’s/35’s) or Pulling Movement
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
15 DB Bent Row (50’s/35’s) or Pulling Movement
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
9 DB Bent Row (50’s/35’s) or Pulling Movement
9 Pushups (Rx+ = Handstand Pushups)

Post load for snatch and total reps completed in the WOD. Ex: 175#, 158 Rx+


And coming tomorrow...

A. Scap Jacked
2 Rounds For Quality

10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. AMRAP 14
14 Pistols
14 Toes to Bar

At Home
B. AMRAP 14

14 Pistols
22 Alt Single Leg V-Ups

Post rounds and reps for the AMRAP. Ex: 8+20 Rx

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