MON 11.09.20

Luke

Today’s schedule

12n: Zoom CrossFit– Michael
6:00p: Zoom CrossFit– Carlie

Workout of the Day (WOD)

A. Scap Jacked
2 Rounds For Quality

10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. 4 Rounds [14min cap]
8 Strict Press (50%) or Pike Handstand Push Up
12 Jumping Lunges
30 Reverse Crunch

Post load for press and time for the WOD. Ex: 95#, 9:40 Rx.

And coming tomorrow…

A. Back Squat
3 x 3 @ 75%

B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35)
10 Deficit Push Ups (1-6”)

At Home
A. DB Tempo Squat

3 x 3 @ 3331
Or Tempo Split Squat
3/3 x 3 @ 33X1

B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35) or Airplanes
10 Deficit Push Ups (1-6”)

Post load for back squat. Ex: 325#

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