MON 12.07.20

Jim

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

Workout of the Day (WOD)

A. Triple Double
AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees
Rest 1:00

AMRAP 3:00
20 Lateral Dumbbell Burpees
40 Double-Unders
Max Alt Single Arm Dumbbell Snatches (50/35)
Rest 1:00

AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees

B. EMOM 12
Min 1: 1 set of Ring Muscle Ups or Transitions
Min 2: Straddle Stretch
Min 3: V-sit Hold

At Home
Sub Push Up + Plank Frog Hop for DB Snatches

Post total reps for the WOD. Include all snatches, burpees, and DUs. Ex: 285 Rx.

And coming tomorrow…

A. Back Squat
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 90%
3 reps at 80%
1 rep at 95%

B. EMOM 12
Min 1: 5 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row
Min 3: 5 Strict Straight Leg Raise

At Home
A. Squat Waves

5 DB Squats (1 sec pause)
2/2 DB Split Squats at 3311
5 DB Squats (1 sec pause)
2/2 DB Split Squats at 3411
5 DB Squats (1 sec pause)
2/2 DB Split Squats at 3511

B. EMOM 12
Min 1: 5 Strict Handstand Pushups
Min 2: 6-10 DB Bent Over Row
Min 3: 5 Straight Leg Raise

Post load for 80% and 95% squats. Ex: 305#, 355#

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