TUES 12.01.20

By November 30, 2020 WOD No Comments

Scott O


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Damon
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

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


And coming tomorrow...

A. 4 Rounds [16min cap]
9 Burpees
12 Double DB Snatch (50's/35's) or Push Up+Squat Jump
20 Pistols

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post time for the WOD. Ex: 12:40 Rx


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