THUR 09.09.21

Amanda

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
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. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14)

At Home
A. DB Thruster Tempo 33X3

4 sets of 5 reps
or Split Squats Tempo 3331
4 sets of 4/4

B. AMRAP 15
40 Straight Leg Raises
50 Burpees
60 1-Arm DB Thrusters (50/35)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

And coming tomorrow…

A. E2MOM 14
Position 1 Power Clean + Position 2 Power Clean
3 x 1+1
Power Clean
2-2-2-2
Add weight each set

B. Spirit Fingers
For Time [17min cap]

75 Kettlebell Swings (53/35)
1 Mile Run
75 Kettlebell Swings (53/35)

At Home
A. E2MOM 14 w/ Dumbbells or PVC

Position 1 Power Clean + Position 2 Power Clean
3 x 2+2
Power Clean
10-8-6-4

B. Spirit Fingers
For Time [17min cap]

75 DB Swings (50/35)
1 Mile Run
75 DB Swings (50/35)

Post load for clean and time for the WOD. Ex: 255#, 14:10 Rx

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