THUR 08.12.21

Coach Mohammed

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Adam

Workout of the Day (WOD)

Hotmail
A. 3 Rounds [20min cap]

Rx
60 Double Unders
15 Chest to Bar Pull Ups
60 Double Unders
15 Overhead Squats (95/65)

Rx+
100 Double Unders
21 Chest to Bar Pull Ups
100 Double Unders
15 Overhead Squats (120/85)

B. Banded Hip Stretches

At Home
A. 3 Rounds [20min cap]

60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge

Post time for the WOD. Ex 15:10 Rx+

And coming tomorrow…

Monkey’s Paw
AMRAP 9

8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest-
AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)

At Home
AMRAP 9

8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest-
AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges

Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx

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