TUES 11.03.20

Coach Mohammed

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

Workout of the Day (WOD)

A. Every 4 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)

B. EMOM 10
Min 1: 6-10 Ring Rows
Min 2: 10-20 Weighted Straight Leg Sit Ups

At Home
A. Every 4 minutes for 4 rounds complete
400m Run
8 Filly Overhead Squats (50’s/35’s)

B. EMOM 10
Min 1: 12-20 DB Bent Row
Min 2: 10-20 DB Straight Leg Sit Ups

Post load for overhead squats. Ex: 135-145-155-165#

And coming tomorrow…

A. Front Squat
1 x 5 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
1 x max reps @ 80%

B. AMRAP 12
12 DB Bench (50’s/35’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees

At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1

1 x 5
1 x 6
2 x 7
1 x max reps

B. AMRAP 12
12 DB Glute Bridge Bench (50’s/35’s) or Push Ups
9 1-Arm DB Thrusters (50/35) or 12 Lateral Lunges
12 1-Arm DB Snatch (50/35) or 1-arm sprawls
12 DB Facing Burpees

Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.

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