FRI 06.05.20

Amy N.

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. EMOM 10
Min 1: 10 Toes to Bar
Min 2: 10/10 DB Bent Row

B. For Time [20min cap]
22-18-14-10

Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

Bodyweight
A. EMOM 10

Min 1: 10 Straight Leg Sit Ups
Min 2: 10 Strict Pull Ups

B. For Time [20min cap]
22-18-14-10

1-Arm Sprawls
Sit Ups
Burpees Over Towel
Sit Ups

Post time for the WOD. Ex: 16:20 Rx

And coming Saturday…

4 Rounds
In 3 minutes complete

500/400m Row
6 Burpee Box Jump Overs (24/20)**
AMRAP Thrusters 75/55 (Rx+ = 95/65)
Rest 1 minute between rounds

*Rx+ = 9 reps

Bodyweight
4 Rounds
In 3 minutes complete

400m Run
6 Burpee Tuck Jumps
AMRAP Squat Jumps
Rest 1 minute between rounds

Post total thrusters completed. Ex: 58 Rx+.

Saturday Schedule

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

And coming Sunday…

A. For Time [18min cap]
2 Rounds

50/40 Calorie Row
40 Wall Balls (20/14)
30 Medball Sit ups (20/14)
20 Box Jump Overs (24/20)

B. EMOM 12
Min 1: Handstand Hold
Min 2: Alt Single Leg V-Ups

Bodyweight
A. For Time [18min cap]
2 Rounds

100 Double Unders
50 Lunges
40 Sit Ups
30 Box Jump Overs (24/20)

Post time for the WOD. Ex: 15:20 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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