WED 12.02.20

By December 1, 2020 WOD No Comments

Hailey leveling up her pistols in 2020


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- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

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


And coming tomorrow...

A. Power Clean + Power Jerk
5-4-3-2

B. Partner WOD
AMRAP 20

12 Power Cleans (135/95)
18 Toes to Bar
24 Wall Balls (20/14)

At Home
A. DB Power Clean + DB Power Jerk

4-6-8-10

B. Partner WOD
AMRAP 20

12 DB Power Cleans (50’s/35’s) or Single Leg Hop w/ Switch (R+L=1)
18 V-Ups
24 Bow-tie Thrusters (50/35) or Squat Jump 180°

Post load for clean + jerk and rounds for AMRAP. Ex: 255#, 14 + 8 Rx.

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