TUES 10.06.20

By October 5, 2020 WOD No Comments

Kathy


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
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- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

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


And coming tomorrow...

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15<.b>
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

At Home
A. Tempo DB Front Squat or Jump Squats

5 sets of 4 reps @ 2222
Rest 3 minutes between sets

B. EMOM 15
Min 1: 200m run
Min 2: 20 Alt Dumbbell Snatches (50/35) or 1 Arm Sprawls
Min 3: 30 sec DB Farmers Hold (50’s/35’s) or 30 sec Superman Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx


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