TUES 06.16.20

Ryan R.

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Damon
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
7:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run

B. 3-Way Hamstring stretch

At Home
A. 4 Rounds [24min Cap]

9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35) or 20 Star Jumps
400m Run

Post time for the WOD. Ex: 16:20 Rx

And coming tomorrow…

A. Front Squat
4-4-4-4

B. 3 Rounds [18min cap]
21 Toes to Bar
15 Deadlifts (115/75)
12 Hang Clean
9 Front Squats

At Home
A. Tempo Squat 43X1

4-4-4-4

B. 3 Rounds [18min cap]
21 Straight Leg Raises
15 Deadlifts (50/35’s) or Airplanes
12 Hang Clean or Sprawls
9 Front Squats or Jumping Squats

Post load for front squat and time for the WOD. Ex: 295#, 14:20 Rx.

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