MON 10.05.20

By October 4, 2020 WOD No Comments

Lia


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. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold

B. 5 Rounds [14min cap]
30 Double Unders
8 Power Cleans (50% 1RM)
30 sec Handstand Hold

At Home
B. 5 Rounds [14min cap]

30 Double Unders
8 DB Power Cleans (lighter DB) or 6 burpee broad jumps 4/3ft
30 sec Handstand Hold

Post total push up reps and time for the WOD..
Ex: 32 Rx+, 8:49 @ 125#.


And coming tomorrow...

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

At Home
A. 15-12-9-6-3 [10min cap]

Lateral Burpees Over the DB
1-Arm DB Thrusters (50/35) or Squat Jumps (x2)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: DB Bent Row or Pulling Movement
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

Leave a Reply