WED 08.05.20

Paul

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- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. For Time [9min cap]
750m Row
50 Double Unders
25 Pull Ups
12 Squat Cleans (155/105)
Rest 2 minutes
For Time [9min cap]
12 Squat Cleans
25 Pull Ups
50 Double Unders
750m Row

B. Banded stretch cool down

At Home
A. For Time [9min cap]

600m Run
50 Double Unders
25 DB Bent Row (50’s/35’s) or Pulling Movement
12 DB Squat Cleans (50’s/35’s) or Reverse Burpees
Rest 2 minutes
For Time [9min cap]
12 DB Squat Cleans (50’s/35’s) or Reverse Burpees
25 DB Bent Row (50’s/35’s) or Pulling Movement
50 Double Unders
600m Run

Post the time for each WOD. Ex: 7:20, 7:49 Rx.

And coming tomorrow…

A. Push Press
4-4-4-4

B. AMRAP 12
21 Kettlebell Swings (53/35)
14 Goblet Hold Reverse Lunges
7 Push Jerks (155/105)

At Home
A. DB Push Press or Handstand Push Ups

4 sets of 6-10 reps. Rest 3 minutes between sets.

B. AMRAP 12
21 DB Swings (50/35) or Broad Jumps
14 Goblet Hold Reverse Lunges or 28 Jumping Lunges
7 DB Push Jerks (50’s/35’s) or 14 Push Ups

Post load for press and rounds and reps for the AMRAP. Ex: 215#, 6+21 Rx

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