WED 07.07.21

Coach Mohammed

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets

B. AMRAP 10
8 Dumbbell Thrusters (50’s/35’s)
12 Burpees Over Dumbbell

At Home
A. Single Leg DB Power Clean

5 sets of 3/3 as heavy as possible
Rest 2-3 minutes between sets

Post load for clean and rounds for the AMRAP. Ex: 215#, 7+10 Rx

And coming tomorrow…

For Time
50 Shoulder Taps (Rx+ 50′ Handstand Walk)
25 Push Press (95/65)(Rx+115/75)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
50 Shoulder Taps

At Home
For Time

50 Shoulder Taps (Rx+ 50′ Handstand Walk)
25 DB Push Press (50’s/35’s) or 15 Handstand Push Ups
25 V-Ups
150 Double Unders
25 V-Ups
25 DB Push Press or 15 Handstand Push Ups
50 Shoulder Taps

Post time for WOD. Ex: 13:10 Rx.

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