MON 11.02.20

Lia using Barbell Assisted Pullups (BAP) to build pull up strength

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

Workout of the Day (WOD)

A. Power Clean
2-2-2-2

B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (120/85)
2min Rest Between Rounds

At Home
A. DB Power Clean

6-9-12-15
Rest 2 minutes between sets.

B. 4 Rounds (3min Windows)
300m Run
6 DB Bent Row or Pulling Movement
9 Push Ups
12 Air Squats
Max DB Thrusters (50’s/35’s)
2min Rest Between Rounds

Post load for clean and reps for thrusters. Ex: 245#, 28 Rx.

And coming tomorrow…

A. Every 4 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)

B. EMOM 10
Min 1: 6-10 Ring Rows
Min 2: 10-20 Weighted Straight Leg Sit Ups

At Home
A. Every 4 minutes for 4 rounds complete
400m Run
8 Filly Overhead Squats (50’s/35’s)

B. EMOM 10
Min 1: 12-20 DB Bent Row
Min 2: 10-20 DB Straight Leg Sit Ups

Post load for overhead squats. Ex: 135-145-155-165#

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