10.12.2020

By
November 6, 2020

Monday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 5:40/6:10/9:30 AM
High Fitness: 7:30 PM

CrossFit Workout
*Don't forget to get your Lockdown workout in if you haven't done so!
SWOD
Every 1:30 x 5
3-Position Squat Clean
Positions are "top down"
Mid-Thigh
Knee Level
Low-Hang (2" off floor)

Percentages:
1: 63%
2: 66%
3: 69%
4: 72%
5: 75%

WOD
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Burn Workout

25 Min Cap10 movements 10 rounds1.10 air squats2.10 AS, + 10 jumping jacks3.10 AS + 10 JJ's +10 bicep curls4.^ + 10 bicycle abs (10 each side)5. ^ + 10 tricep dips6. ^ + 10 high plank burpees7. ^ + 10 push-ups8. ^ + 10 box blasters (10 per leg)9. ^ + 10 HSPU's10. ^ 1 minute HOLLOW Hold

At-Home YouTube Workout: https://youtu.be/EgrxB9MZ1Aw
AMRAP 15:
15 Double Dumbbell Power Cleans (50's/35's)
30 Double Unders
15 Single Dumbbell Goblet Thrusters (50/35)
30 Double Unders

Double Under Alternative:
1:1 Singles
30 Over and back line hops

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