WED 06.17.20

Coach Damon

Today’s schedule

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

Workout of the Day (WOD)

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.

And coming tomorrow…

A. Snatch E2MOM 14
High Hang Snatch (position 1)
3-3-3.
Low Hang Snatch (position 2)
3-3-3-3
Add weight each set; 40-70%

B. AMRAP 20
20 Air Squats (Rx+ Pistols)
20 Kettlebell Swings (53/35)
20 Push Ups
20 Slamballs (20/15)

At Home
Pvc Or DB (single or double) Hang Snatches

B. AMRAP 20
20 Air Squats (Rx+ Pistols)
20 Dumb Swings (53/35) or Broad Jumps
20 Push Ups
20 Slamballs (20/15) or 10 Reverse Burpees

Post load for snatch and rounds + reps for AMRAP. Ex: 170#, 4+34 Rx.

Leave a Comment