MON 08.24.20

Jeff

Today’s schedule

5a: All Levels CrossFit- Michael
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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
10 Strict Chin Ups
12 Dumbbell Push Press (50/35’s)

At Home
A. DB Power Clean or PVC Clean

3-3-3-3-3

B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
15 DB Bent Row (50’s/35’s) or Pulling Movement
12 Dumbbell Push Press (50/35’s) or 15 Push Ups

Post load for clean and time for the WOD. Ex: 235#, 11:56 Rx.

And coming tomorrow…

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 14
36 Double Unders
12 Sumo Deadlift High Pull (75/55)
36 Double Unders
12 Wallballs (20/14 at 10/9ft)

At Home
A. Tempo DB Front Squat 3333

5 sets of 4 reps

B. AMRAP 14
36 Double Unders
12 DB Sumo Deadlift High Pull (50/35) or 12 Sprawls
36 Double Unders
5/5 1-Arm DB Thruster (50/35) or 12 Lateral Lunges

Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx

Leave a Comment