MON 11.23.20

By November 22, 2020 WOD No Comments

Cool down straddle side stretch after the WOD.


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
2-2-2-2-2

B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
60 Double Unders

At Home
A. DB Bent Row or Pulling Movement
3 sets of 8-12 reps.

B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s) or 64 Jumping Lunges
1 Minute L-sit Hold
60 Double Unders

Post load for pull ups and time for the WOD. Ex: 85#, 10:34 Rx.


And coming tomorrow...

AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups
-Rest 5 min-
AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups

At Home
AMRAP 5
8 DB Power Cleans (50’s/35’s) or Plank Frog Hops
6 DB Push Jerks or Push Ups
4 DB Bent Row or Elbow Plank Swimmers
-Rest 5 min-
AMRAP 5
8 DB Power Cleans (50’s/35’s) or Plank Frog Hops
6 DB Push Jerks or Push Ups
4 DB Bent Row or Elbow Plank Swimmers

Continue 2nd AMRAP where you left off. Post rounds and reps completed. Ex: 7+5 @ 165# Rx

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