Today’s schedule
7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael
Workout of the Day (WOD)
A. Tempo Thrusters: 3 sets of 4 reps 5515
B. In 3 minutes complete:
3 Rounds
10 Burpees
5 1-arm Thrusters R (50/35)
5 1 arm Thrusters L (50/35)
Then… AMRAP Burpees
3 minutes rest and repeat for 3 total rounds
C. Tabata Plank: 4 Rounds of 20 sec work: 10 sec rest each plank.
Elbow
R Side
Reverse
L Side
Bodyweight
A. Tempo Jump Squats: 3 sets of 6 reps 5510
B. In 3 minutes complete:
3 Rounds
10 Burpees
16 Squat Jumps
Then… AMRAP Burpees
3 minutes rest and repeat for 3 total rounds
Post load for thruster and total reps of AMRAPs. Ex: 100#, 152 Rx
And coming tomorrow…
A. EMOM 8
Min 1: 20 Hollow Rocks
Min 2: 20 Supermans
B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises to Dumbbell
90 Dumbbell Power Clean (50’s/35’s)
Partition the reps any way
Recommend…
10 Rounds
9 Push Ups
6 Straight Leg Raises
9 Dumbbell Power Clean
Bodyweight
B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises
45 Burpee Over Object
Post the time for the WOD. Ex: 11:10 Rx
