THUR 06.11.20

Kris

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
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. E3MOM 12
Snatch Complex (increase weight each round)
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch

B. 3 Rounds [18min cap]
10 DB Hang Squat Snatches, Left Arm (50/35)
4 Bar Muscle Ups
50 Double Unders
10 DB Hang Squat Snatches, Right Arm
4 Bar Muscle Ups
50 Double Unders

*Dumbbell Alternatives
1 x 2 Double DB Hang Power Snatch + 2/2 Filly Overhead Squat + 2/2 Single DB Hang Squat Snatch
4 DB Bent Row (50’s/35’s) + 4 Dips

Bodyweight
A. E3MOM 12

PVC/Broomstick Snatch Complex
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch
+
4 Drop Squats or 4 Snatch Drops

B. 3 Rounds [18min cap]
8 1-Arm Burpees Left Arm
6 Dips
50 Double Unders
8 1-Arm Burpees Right Arm
6 Dips
50 Double Unders

Post load for snatch complex and time for the WOD. Ex: 17#, 12:45 Rx.

And coming tomorrow…

A. For Time [16min cap]
4 Rounds

500/400m Row
9 Clean & Jerk (135/95)

B. E4MOM 16
8 Bench Press
8 Ring Support Hold Leg Raises
8 Chest to Bar Pull Ups

*Dumbbell Alternatives
12 DB Clean & Jerk (50’s/35’s)
8 Glute Bridge Floor Press (50’s/35’s)
8 DB Bent Row (50’s/35’s)

Bodyweight
A. For Time [16min cap]
4 Rounds

400m Run
4 Inverted Burpees
4 Hand Release Burpees

B. E4MOM 16
8 Push Ups
8 Dip Support Hold Leg Raises
8 Bent Over W Hold 3 secs

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

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