MON 10.12.20

By October 11, 2020 WOD No Comments

Joey


Today's schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
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)

“Miami Rain”
Level 2 (Rx)
AMRAP 16

40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35's)
30 Chest to Bar Pull Ups
20 Devil's Press (50/35's)
20 Bar Muscle Ups

Level 1
AMRAP 16

40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20's)
30 Ring Rows
20 Devil's Press (35/20's)
20 Pull Ups

At Home
AMRAP 16

40 Alt DB Snatches (50/35) or 1-Arm Sprawl
40 DB Bent Row (50/35’s) or Pulling Movement
30 DB Burpees (50/35's) or Burpee Airplane
30 DB Hang Clean & Jerk (50/35’s) or Bupree Broad Jump
20 Devil's Press (50/35’s) or Inverted Burpee
20 Reverse Devil’s Press (50/35’s) or Reverse Bupree Airplane

Post reps completed for AMRAP. Ex: 243 Rx


And coming tomorrow...

A. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

At Home
A. Squat Waves E3MOM 18

DB Squats 1 x 8
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 8
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 8 @
DB Tempo Front Squat 1 x 2 @5551

Post load for back squat and heavy front squat Ex: 305, 300

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