6.22.2020

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: 6 and 9:30 AM
Zoom Burn: 8 AM
Youth CrossFit Ages 4-9: 10:45 AM
Youth CrossFit Ages 10-14: 11:15 AM
CrossFit Foundations: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout of the Day
SWOD
Front Squats
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat

WOD
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar

Burn Workout:1 min work/30 sec rest 2x 1)battlerope rev flybattle rope side plank slam2)strength band good morningstempo deadlift 3:13)TRX squat to Y-flyTRX forward lunge chest stretch4)Slam ball side slamslam ball lunge with forward press5)Russian swingSeal jacksTABATA ABS 30 sec work 10 sec restHot potatoFarmerAround the worldRussian twist

YouTube Workout: https://youtu.be/BV9UkHv-f24
AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50's/35's)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups

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