MON 11.30.20

By November 29, 2020 WOD No Comments

Luke


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. Front Squats
1 x 3 @ 75%
1 x 2 @ 80%
3 x 2 @ 85%

B. EMOM 12
Min 1: 1 set Chest to Bar Pull Ups
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon

At Home
A. DB Tempo Bulgarian Split Squats

5 sets of 5/5 at 32X1

B. EMOM 12
Min 1: DB Tempo Bent Row at 3011
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon

Post load for squat and and total pull ups. Ex: 295#, 64 Rx.


And coming tomorrow...

A. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders

At Home
A. Single Leg DB Deadlift or Airplane

3 sets of 5/5 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 DB Overhead Squats (50/35) or Lateral Lunge
50 Double Unders
400m Run
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx

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