TUES 10.27.20

Mike P.


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

Workout of the Day (WOD)

A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 88% FS

B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)

At Home
A. Squat Waves E3MOM 18

DB Squats 1 x 10
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 3 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 4 @5551

Post load for back squat and heavy front squat Ex: 315, 305


And coming tomorrow...

CFG Open 19.4
For Time: [12 minute cap, including 3 min rest] 3 Rounds

10 Snatches (50% 1 RM or 95/65)
12 Bar Facing Burpees
-rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

At Home
For Time: [12 minute cap, including 3 min rest] 3 Rounds

10 DB Snatches (50’s/35’s)
12 DB Facing Burpees
-rest 3 minutes-
3 Rounds
12 DB Bent Row or Pulling Movement
12 DB Facing Burpees

TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.

Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.


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