FRI 09.25.20

By September 24, 2020 Partner WOD, WOD, Yoga No Comments

Luke


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- 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. Snatch + Overhead Squat
5 x 1+1

B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)

At Home
A. DB Snatch + DB Filly Overhead Squat

5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4

B. AMRAP 9
60 Double Unders
4/4 Filly Overhead Squat (50’s/35’s)

Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.



And coming Saturday...

Partner WOD
“Clean Sweep”
On a running clock, in 8 minutes

60 Toes to Bar
Find 1 RM Power Clean

Rest 2 minutes

For time from 10-22 minutes [12 min cap]
60 Power Clean
60 Front Squats
60 Shoulder To Overhead

Barbell Weight
Rx 120/85
Rx+ 155/105

At Home
On a running clock, in 6 minutes

60 Straight Leg Sit Ups
Max Reps Devil’s Press (50’s/35’s) or Inverted Burpees

Rest 4 minutes

For time from 10-22 minutes [12 min cap]
60 DB Power Clean (50’s/35’s) or Burpees
60 DB Front Squats (50’s/35’s) or Lunges
60 DB Shoulder To Overhead (50’s/35’s) or Push Ups


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

Post weight for the power clean and time for the WOD. Ex: 265#, 290#, 8:42 Rx+

Saturday Schedule

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


And coming Sunday...

A. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
20 Slam Ball Over Shoulder (30/20)
200m Run with Slam Ball

At Home
A. Odd Object Mixed Carry

Shoulder/Front Rack Carry + Suitcase Carry
4 x 100m (change object position at 50m mark)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
10/10 DB Power Clean (50/35) or 20 1-arm Sprawls
200m Run with DB or 300m Run

Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 13:25 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- Michael
12n: Zoom Yoga- Michael
5:00p: Open Gym- Jeannette

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