MON 02.22.21

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

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. 5 Rounds [20min cap]
9 Burpee Box Jump Overs (30/24)
21 Dumbbell Thrusters (35's/20's)
65 Double Unders

At Home
A. DB Clean Complex

DB Power Clean + DB Hang Squat Clean + DB Split Jerk
4 x 2 + 3 + 1/1

B. 5 Rounds [20min cap]
9 Burpee Broad Jump (4/3ft)
24 1-Arm Dumbbell Thrusters (50/35)
65 Double Unders

Post load for complex and time for the WOD. Ex: 255#, 13:20 Rx.



And coming tomorrow...

A. Bench Press
2 sets of 5 reps 80% 1RM
1 set of max reps 80% 1RM

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
Kettlebell Swings (53/35)
Ring Support Leg Raises
KB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

At Home
A. DB Bench or Glute Bridge Floor Press

4 sets of 8-12 reps

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
DB Swings (50/35)
Chair Support Leg Raises
DB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 75, 76, 54, 48 Rx+

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