MON 09.21.20

By September 20, 2020 WOD No Comments

Bob B.


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

Workout of the Day (WOD)

A. Power Clean
4 sets of 3 reps at 85% every 4 minutes

B. 2 Rounds [16min cap]
400m Run
20 Hand Release Push Ups
500m Row
12 Burpees Over The Erg

At Home
A. DB Power Clean or PVC

4 sets of 3 reps at 85% every 4 minutes

B. 2 Rounds [16min cap]
400m Run
20 Hand Release Push Ups
25 DB Power Cleans (50’s/35’s) or 80 Mtn Climbers (R+L=1)
12 Burpees Over The Erg

Post load for clean and time for the WOD. Ex: 230#, 11:45 Rx


And coming tomorrow...

"Windfall"
4 Rounds For Time [22min cap]

20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20")

Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145

At Home
Rep Rounds For Time [22min cap]

20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20") or Jump Over Low Object

Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx

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