WED 07.15.20

Jake

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
25 Sit Ups
15 Reverse Burpees

At Home
A. E4MOM 16

Min 1: 5 DB Tempo Squats 4411 (50/35’s)
Min 2: 10-15 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement
Min 4: Rest

B. AMRAP 12
50 Double Unders
25 Sit Ups
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

And coming tomorrow…

For Time [15min cap]
10 Devils Press (35/25’s) (Rx+ 50/35’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

At Home
For Time [15min cap]

10 Inverted Burpees
400m Run
20 Alt 1-Arm Burpees
400m Run
30 Everest Climbers (R+L=1)
400m Run

Post time for the WOD. Ex: 10:25 Rx.

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