MON 01.11.21

By January 10, 2021 WOD No Comments

Camille


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

Workout of the Day (WOD)

A. Thruster (From Ground)
5-4-3-2

B. EMOM 16
Min 1: 7 Power Clean (135/95)
Min 2: 7 Bar Facing Burpees

Each round add 1 rep to each movement. If you are unable to finish the total reps for either movement, go back to 7 and stay at 7 through the end of the EMOM.

Score is highest number of power cleans and burpees you can get to in a minute.

At Home
A. Split Squat DB Thruster

4 sets of 4/4 at Tempo 31X1

B. EMOM 16
Min 1: 7 DB Power Clean (50’s/35’s)
Min 2: 7 DB Bar Facing Burpees

Post load for thruster and highest rep count. Ex: 195#, 12,10 Rx.


And coming tomorrow...

A. Hang Power Snatch: In 15 minutes work up to a heavy triple.

B. 3 Rounds For Time [15 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

At Home
A. DB Hang Power Snatch

5 sets of 3 as heavy as possible

B. 3 Rounds For Time [15 Minute Time Cap]:
20 DB Overhead Lunges (50’s/35’s)
15 Straight Leg Raises
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

Leave a Reply