WED 09.29.21

Coach Bri

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- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

Happy Early Birthday Bri!! (It’s on Friday)
10 Rounds [30min cap]

1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]

At Home
10 Rounds [30min cap]

1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)

[30 second Dance cash out]

Post final weight for Clean complex and total time to complete WOD Ex: 255, 15:23 Rx

And coming tomorrow… Pop Up Bring-A-Friend Day!!

A. For Rounds & Reps:
AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

B. 3 Sets For Quality:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side

At Home
A. For Rounds & Reps:

AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

Score rounds and reps for each AMRAP.
Ex: 2+17, 3+2, 440m Rx

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