FRI 12.18.20

Gen

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- Cameron
4:45p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

At Home
A. DB Bent Rows

1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 DB Deadlift (50’s/35’s) or Airplanes
45 DB Overhead Squat (50/35) or Squat Jumps
30 DB Shoulder to Overhead (50’s/35’s) or Push Ups

Intermediate = 95/65
Scaled = 75/55

Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx

And coming Saturday…

Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 200 Double unders
3 Rounds
10 Clean & Jerk (155/105)
15 KB swings (53/35)
20 box jumps (30/24)
15 Pullups
10 HSPU

At Home
Partner WOD

Open: 200 Double unders
3 Rounds
10 DB Clean & Jerk (50’s/35’s)
15 DB Swings (50/35)
20 Broad Jumps (4/3ft)
15 DB Bent Row (50’s/35’s)
10 HSPU

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 18:23 L3

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Bench:
In 15 minutes work up to a 3 rep max.

B. “Sunday Funday”
3 Rounds (Not For Time):

10 Bench Press (135/95)
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Bench Reverse Hypers

At Home
A. DB Glute Bridge Bench

3 sets of 10-15 reps

B. “Sunday Funday”
3 Rounds (Not For Time):

10 Push Ups
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Chair Reverse Hypers

Post load for bench. Ex: 245#

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Stretch & Mobility- Michael
5:00p: Open Gym- Michael

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