THUR 11.19.20

By November 18, 2020 WOD No Comments

Nyaire


Today's schedule

12n: Zoom CrossFit- Michael
6:00p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. Hang Power Clean
2-2-2-2

B. AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Slamballs (30/20)
30 Hang Power Cleans (65% A.)

At Home
A. DB Hang Power Clean

4-8-12-16

B. AMRAP 16
200 Double Unders
50 Sit Ups
40 DB Sumo Deadlift High Pull (50/35) or Plank Ski Hops (R+L=2)
30 DB Hang Power Clean (50’s/35’s) or Reverse Burpees

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.


And coming tomorrow...

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 - L-Sit Hold
Min 2/6 - Handstand Hold
Min 3/4 - Pigeon
Min 7 - Straddle Stretch
Min 8 - Butterfly Stretch

At Home
A. 4 Rounds For Time [12min cap]

15 DB Goblet Squats (50/35) or 30 Air Squats
12 DB Bent Row (50’s/35’s) or Pulling Movement
9 Burpee Box Jumps (24/20)

Post time for the WOD. Ex: 8:10 Rx.


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