THUR 11.12.20

Brandon B.

Today’s schedule

12n: Zoom CrossFit– Michael
6:00p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. AMRAP 6
10 Front Squats (45%)
10 Toes to Bar

B. EMOM 10
Min 1/2 – Pigeon
Min 3/6 – Handstand Hold
Min 4/5 – Lizard
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion

At Home
A. AMRAP 6

10 DB Front Squats
10 V-Ups

Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.

And coming tomorrow…

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk

B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch

At Home
A. E2MOM For 10 Minutes

7 DB Deadlifts
5 DB Hang Power Cleans
3 DB Jerks
OR
21 Air Squats
15 Sit Ups
9 Push Ups

Post load for the EMOM. Ex: 195#

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