TUES 09.01.20

Brandon K

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
7:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1

Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. Strict Pull Ups
3 sets max reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1

DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)

B. DB Bent Row or Pulling Movement
3 sets 10-16 reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

Post time for the WOD and total number of pull ups
Ex: 12:10 Rx+, 41

And coming tomorrow…

A. Deadlift
5-5-5-5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40 Toes To Bar
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40/30 Cal Row

At Home
A. Single Leg DB Deadlift or Tempo Airplanes 3531

4 sets of 5/5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
50 V-Ups
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
400m Run

Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 10:45 Rx

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