WED 10.21.20

By October 20, 2020 WOD No Comments

Coach Mohammed


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

Workout of the Day (WOD)

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


And coming tomorrow...

A. 4 Rounds [12min cap]
12 DB Burpee (50's/35's)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Toes to Bar
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35's)
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35's)
Min 4: Row, Bike, or Ski (Recovery Pace)

At Home
A. 4 Rounds [12min cap]

12 DB Burpee (50's/35's) or Burpee Broad Jump (4/3ft)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Straight Leg Raises
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35's) or 10 Squat Jumps
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35's) or 10 Burpees
Min 4: Run (Recovery Pace)

Score time for the WOD and fewest reps in EMOM. Note recovery pace should be sub 16/13 cal per 40 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 7:10 Rx+, 40 Rx.

Leave a Reply