TUES 10.20.20

By October 19, 2020 WOD No Comments

Brittany


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- Damon
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

B. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)

Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

At Home
A. AMRAP 8

3 DB Hang Snatches (50/35) R
3 DB Overhead Squats (50/35) R
3 DB Hang Snatches (50/35) L
3 DB Overhead Squats (50/35) L
30 Double Unders

Or

A. AMRAP 8
6 1-Arm Sprawls
6 Lateral Lunges (Rx+ 6 Pistols)
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#


And coming tomorrow...

A. Front Squat
4 x 4 @ 78%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1

4 x 5

B. AMRAP 15
200m Run
12 DB Swings (50/35) or Broad Jumps
9 DB Goblet Squats (50/35) or Squat Jumps
6 DB Bent Row or Pulling Movement

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx


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