THUR 8.27.20

Alex

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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)

Rep Rounds For Time [24min cap]
30-20-10

Burpees Over Rower
Alternating DB Snatches (50/35)
Toes to Bar
500/400m Row at end of each round

At Home
Rep Rounds For Time [24min cap]
30-20-10

Burpees Over DB or Over Towel
Alternating DB Snatches (50/35) or 1-Arm Sprawls
Alternating Single Leg V-ups (R+L=1)
400m Run at end of each round

Post total time for the WOD. Ex: 16:25 Rx.

And coming tomorrow…

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups (Rx+ 5 Burpee Ring Muscle Up)

At Home
A. DB Jerk (3 sec pause in catch/split)

5-5-5-5

B. 5 Rounds [15min cap]
12 Box Jump or Step Overs (As high as safely possible)
10 Burpees
10 Dumbbell Bent Row or Pulling Movement (50’s/35’s)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

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