THUR 12.03.20

By December 2, 2020 WOD No Comments

Practicing handstand balance progressions with headstands


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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

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.


And coming tomorrow...

A. Weighted Pull Ups
3 sets of 5 reps

B. EMOM 16
Min 1: 4 Box Jumps (36/30")
Min 2: 3 Squat Snatch (70%)
Min 3: Max Bar Facing Burpees
Min 4: Rest

At Home
A. Alt DB Tempo Curls

3 sets of 10 reps (5 each side) w/ 3 sec negative

B. EMOM 16
Min 1: 4 Single Leg Hop w/ Switch (R+L=1)
Min 2: 3/3 DB Hang Squat Snatch (50/35)
Min 3: Max DB Facing Burpees
Min 4: Rest

Post weight for pull ups, snatch, and total burpees. Ex: 45#, 155#, 83 Rx


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