FRI 06.12.20

Shafeka

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [16min cap]
4 Rounds

500/400m Row
9 Clean & Jerk (135/95)

B. E4MOM 16
8 Bench Press
8 Ring Support Hold Leg Raises
8 Chest to Bar Pull Ups

*Dumbbell Alternatives
12 DB Clean & Jerk (50’s/35’s)
8 Glute Bridge Floor Press (50’s/35’s)
8 DB Bent Row (50’s/35’s)

Bodyweight
A. For Time [16min cap]
4 Rounds

400m Run
4 Inverted Burpees
4 Hand Release Burpees

B. E4MOM 16
8 Push Ups
8 Dip Support Hold Leg Raises
8 Bent Over W Hold 3 secs

Post time for the WOD. Ex: 10:10 Rx.

And coming Saturday…

“Don’t Shoot” Justice
AMRAP 6:07 which is the duration of the song #BlackLivesMatter

20 Jumping Air Squats
20 Unbroken Double Unders
20 Snatch (Hang) (75/55)
20 Toes To Bar
20 Inverted Push Ups (Handstand or Pike)
20 Calorie (any machine)
20 Elevated Ring Rows

At Home Dumbbell or Bodyweight
20 Jumping Air Squats
20 Unbroken Double Unders
20 Snatch (1-arm DB Hang) (50/35) or Star Jumps
20 Straight Leg Sit Ups (50/35) or V-Ups
20 Inverted Push Ups or Pike Push Ups
20 Everest Mountain Climbers (R+L=1)
20 DB Bent Over Row (50’s/35’s) or Towel Pull Downs

Post reps for AMRAP (1 round = 140 reps). Ex: 169 Rx.

Saturday Schedule

8:30a: All Levels CrossFit- Michael
9:15a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Jeannette
10:45a: Zoom CrossFit– Jeannette
11:30a: All Levels CrossFit- Jeannette
12:15a: All Levels CrossFit- Jeannette
1p: Zoom Yoga– Priscila Baptista

And coming Sunday…

3 Rounds NOT for time
6 Seated Arnold Press (alternating)AHAP
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

3 Rounds
10 x 20ft Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Slamballs (20/15)

Bodyweight
3 Rounds NOT for time

3/3 Staggered Hand Push Ups
8 Bent Over L
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

3 Rounds
1 min HS Hold
20 Lateral Lunges
30 Sprawl

Post time for WOD. ex: 11:45 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista

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