THUR 11.05.20

Casey and Sam

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. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest

At Home
A. Single Leg DB Deadlift

4 x 6/6 (increase weight or negative duration each set as form allows. Go from 2-3-4-5 seconds neg)
Touch both heads of the dumbbell to the ground

B. EMOM 12
Min 1: 1 set of DB Bent Row or Pulling Movement
Min 2: Double Unders
Min 3: Rest

Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410

And coming tomorrow…

Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21

Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

At Home
Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21

200m run each round
Handstand Push Ups
DB Hang Power Clean (50’s/35’s)
DB Shoulder To Overhead (50’s/35’s)

Post time to complete the WOD or rounds and reps. Ex: 18:15 Rx.

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