THUR 06.04.20

Kathy

Today’s schedule

12n: Zoom CrossFit– Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. Tempo Strict Press
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
7 Deadlifts (50% 5RM)*
40 Double Unders
15/10 Push Ups

*Dumbbells:
12 DB Deadlift (50s/35s)
or 4/4 Single Leg Double DB Deadlift
Or 6/6 Single Leg Single DB Deadlift

Bodyweight
A. Tempo Handstand Push Ups

4 sets of 3 at 4111

B. 7 Rounds [16min cap]
12 Airplanes (R+L=2)
40 Double Unders
15/10 Push Ups

Post the load for press and time for the WOD. Ex: 120#, 12:10 Rx at 185#

And coming tomorrow…

A. EMOM 10
Min 1: 10 Toes to Bar
Min 2: 10/10 DB Bent Row

B. For Time [20min cap]
22-18-14-10

Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

Bodyweight
A. EMOM 10

Min 1: 10 Straight Leg Sit Ups
Min 2: 10 Strict Pull Ups

B. For Time [20min cap]
22-18-14-10

1-Arm Sprawls
Sit Ups
Burpees Over Towel
Sit Ups

Post time for the WOD. Ex: 16:20 Rx

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