THUR 02.11.21

Kris

Today’s schedule

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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [24min cap]

50/40 Cal Row
40 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
50/40 Cal Row

At Home
A. DB Curls

3 sets of 6/6

B. Partner WOD
For Time [24min cap]

600m Relay
40 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Broad Jumps (4/3ft)
40 DB Power Cleans (50’s/35’s)
40 Broad Jumps (4/3ft)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
600m Relay

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.

And coming tomorrow…

A. 15 Rounds [20min cap]
5 Burpees to 6″ target
20 Double Unders

B. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15)

Post time for the WOD. Ex: 10:19 Rx.

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