THUR 09.24.20


Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
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. Strict Press
increasing weight

B. 3 Rounds [15min cap]
15 Deadlift (185/125)
15 Bar Facing Burpees
15 Pull ups (Rx+ = C2B)

At Home
A. DB Strict Press or Handstand Push Ups

4 sets of 5-8 reps

B. 3 Rounds [15min cap]
15 DB Deadlift (50’s/35’s) or Airplanes
15 DB Facing Burpees
15 DB Bent Row (50’s/35’s) or Pulling Movement

Post load for press and time for the WOD. Ex: 160#, 9:10 Rx+

And coming tomorrow…

A. Snatch + Overhead Squat
5 x 1+1

15/12 Calorie Row
9 Overhead Squats (120/85)

At Home
A. DB Snatch + DB Filly Overhead Squat

5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4

60 Double Unders
4/4 Filly Overhead Squat (50’s/35’s)

Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.

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