THUR 08.19.21 Bring-A-Friend Day!

Krista at Aerobic Capacity!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. Front Box Squat
5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

B. Partner WOD
15 minutes as many rounds as possible (AMRAP)

30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)

At Home
A. DB Tempo Squat

5 sets of 3 at Tempo 3311. Rest 90 seconds between sets.

B. Partner WOD
15 minutes as many rounds as possible (AMRAP)

30 DB Goblet Squats (50/35)
30 DB Swings (50/35)
30 Mountain Climbers (R+L=1)
30 1-Arm Sumo Deadlift High Pull (50/35)

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

And coming tomorrow…

4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Snatch (50/35)

At Home
4 Rounds

Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Snatch (50/35)

Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx

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