WED 11.04.20

Danny

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
1 x 5 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
1 x max reps @ 80%

B. AMRAP 12
12 DB Bench (50’s/35’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees

At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1

1 x 5
1 x 6
2 x 7
1 x max reps

B. AMRAP 12
12 DB Glute Bridge Bench (50’s/35’s) or Push Ups
9 1-Arm DB Thrusters (50/35) or 12 Lateral Lunges
12 1-Arm DB Snatch (50/35) or 1-arm sprawls
12 DB Facing Burpees

Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.

And coming tomorrow…

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest

At Home
A. Single Leg DB Deadlift

4 x 6/6 (increase weight or negative duration each set as form allows. Go from 2-3-4-5 seconds neg)
Touch both heads of the dumbbell to the ground

B. EMOM 12
Min 1: 1 set of DB Bent Row or Pulling Movement
Min 2: Double Unders
Min 3: Rest

Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410

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