TUES 01.19.21

Ian


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- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every minute on the minute 5 toes to bar (including minute 0)
Complete the following for time: [16min cap] 2 Rounds

30 Goblet Squats (53/35)
50 Double Unders
30 Slamballs (20/15)
50 Double Unders

At Home
B. Every minute on the minute 5 Straight Leg Raises (including minute 0)
Complete the following for time: [16min cap] 2 Rounds

30 DB Goblet Squats (50/35)
50 Double Unders
30 DB Swings (50/35)
50 Double Unders

Post time for the WOD. Ex: 12:20 Rx.



And coming tomorrow...

A. Snatch Complex
12min to establish a Heavy complex

High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. For Time [15min cap]
2 Rounds
6 Pull Ups
12 Thrusters (75/55)
18 Box Jumps (24/20)
2 Rounds
4 Chest to Bar Pull Ups
8 Thrusters (95/65)
12 Box Jumps
2 Rounds
2 Bar Muscle Ups
4 Thrusters (115/85)
8 Box Jumps

At Home
A. DB or PVC Snatch Complex
4 sets of

High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
1/1+1/1+1/1

B. For Time [15min cap]
2 Rounds
6 DB Bent Rows (50’s/35’s)
12 DB Bow Tie Thrusters (50/35)
18 Jump Over Low Object
2 Rounds
8 DB Bent Rows (50’s/35’s)
4/4 DB 1-Arm Thrusters (50/35)
12 Jump Over Low Object
2 Rounds
12 DB Bent Rows (50’s/35’s)
4 DB Thrusters (50’s/35’s)
8 Jump Over Low Object

Post load for snatch and time for WOD. Ex: 170#, 11:34 Rx.


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