TUES 07.13.21

Juan

Today’s schedule

6:00a: All Levels CrossFit- Mohammed
7:00a: All Levels CrossFit- Mohammed
8:00a: Open Gym- Mohammed
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s)
15/12 Cal Row

At Home
AMRAP 8

10 DB Box Step Overs (50/35’s)(24/20) or 24 Jumping Lunges
200m Run or 50 Mtn Climbers (R+L=1)
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s) or 5 Inverted Burpees
200m Run or 50 Mtn Climbers (R+L=1)

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

And coming tomorrow…

A. E3MOM 12
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)

B. 4 Rounds [10min cap]
5 Hang Power Snatches (115/75)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts

At Home
A. E3MOM 12

Min 1: 5 Tempo DB Squats 4311
Min 2: 5-8 Dips
Min 3: 5-8 DB Bent Over Row or pulling movement

B. 4 Rounds [10min cap]
5/5 1-Arm Hang Power Snatches R/L (50/35) or 6 1-Arm Burpees
7/7 1-Arm Overhead Squats R/L or 12 Squat Jumps
9/9 1-Arm Single Leg Deadlifts R/L or 12 Reverse Hypers

Post load for squat and time for the WOD. Ex: 305#, 6:10 Rx.

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