MON 02.15.21

Damon


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

Workout of the Day (WOD)

A. Scuba Steve
AMRAP 5
21-15-9
Wall Balls (20/14)
Calorie Row
Rest 5 minutes
AMRAP 5
21-15-9
Calorie Row
Burpees Over the Rower
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the Rower
Wall Balls (20/14)

At Home
A. Scuba Steve

AMRAP 5
21-15-9
Wall Balls (20/14)
Dumbbell Cleans (50’s/35’s)
Rest 5 minutes
AMRAP 5
21-15-9
Dumbbell Cleans (50’s/35’s)
Burpees Over the DB
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the DB
Wall Balls (20/14)

B. 3-Way Hamstring Stretch

Post total reps completed. Ex: 285 Rx.



And coming tomorrow...

A. Snatch
15min to work to a 1RM

B. E4MOM 20
2 Front Squat
9 Kettlebell Swings (53/35)
15 sec Candlestick Hold

Complete 1 round every 4 minutes and rest the remainder of the time. Increase the weight on the squat each round building to a heavy set of 2.

At Home
A. Double DB Power Snatch + Filly Overhead Squat

4 sets of 2 + 2/2

B. E4MOM 20
4/4 DB Bulgarian Split Squat
9 Dumbbell Swings (50/35)
15 sec Candlestick Hold

Post load for snatch and squat. Ex: 190#, 315#

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