WED 02.03.21

Damon

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Lunges
Min 5: Slam Balls (30/20)
Min 6: Hand Release Push Ups

At Home
EMOM 30

Min 1: 200m Run
Min 2: Lateral Burpee Over DB
Min 3: Sit Ups
Min 4: Lunges
Min 5: Alt DB Snatch (50/35)
Min 6: Hand Release Push Ups

Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 20, 20, 15 Rx.

And coming tomorrow…

A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)

All reps are team totals. One partner working at a time.

At Home
A. Filly Overhead Squat

4 sets of 4/4
Rest 3 minutes between sets

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
1200m Relay
80 Bent Over Row (50’s/35’s)
60 Bow Tie Squats (50/35)
40 1-Arm Overhead Squat (50/35)
20 Filly Overhead Squats (50’s/35’s)

All reps are team totals. One partner working at a time.

Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.

Leave a Comment