FRI 11.13.20

By November 12, 2020 WOD, Yoga No Comments

Lia


Today's schedule

12n: Zoom CrossFit- Brianna
6:00p: Zoom CrossFit- Mohammed

Workout of the Day (WOD)

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk

B. EMOM 16
Min 1 - Scapular Raises
Min 2 - Shoulder Ext Rotation
Min 3 - WY Negative
Min 4 - Pec Shoulder Stretch

At Home
A. E2MOM For 10 Minutes

7 DB Deadlifts
5 DB Hang Power Cleans
3 DB Jerks
OR
21 Air Squats
15 Sit Ups
9 Push Ups

Post load for the EMOM. Ex: 195#



And coming Saturday...

Teams of 3
AMRAP 24

40 Pullups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 65/45
Round 2 – 85/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)

At Home
Teams of 3
AMRAP 24

40 DB Bent Row or Pulling Movement
50 DB Facing Burpees
DB Thrusters (50’s/35’s) or Squat Jumps x2
Round 1 – 40 reps
Round 2 – 50 reps
Round 3 – 60 reps
Round 4 – (AMRAP in time remaining)

All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.

Post rounds and reps completed in AMRAP. Ex: 14:30, 3+124 Rx



Saturday Schedule

10:30a: Zoom CrossFit- Jeannette


And coming Sunday...

AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)

At Home
AMRAP 20

200m Run
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)

Post rounds for the AMRAP. Ex: 11+22 Rx


Sunday Schedule

10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista

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