7.28.2020

By
November 6, 2020

Tuesday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 AM
High Fitness: 9:30 AM
Olympic Weightlifting: 6 PM
Barre Fitness: 7:30 PM

CrossFit Workout
SWOD
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks

WOD
2 Rounds:
20 Push Presses 115/85
35 AbMat Sit-ups
50 Double Unders

Directly into:

2 Rounds:
20 Push Jerks 115/85
35 AbMat Sit-ups
50 Double Unders

Burn:

4 rounds each station, 5 burpees between stations 1- 10 heel elevated goblet squats15 goblet squats2- 20 deadlifts10/10 single leg deadlifts3-12/12 Single arm push press12/12 single arm rowCore finisher: hot potato, Russian twist, kneeling windmill 20 sec work/ 10 sec rest 4x

YouTube Workout: https://youtu.be/D-wSdfz3kGU
For Time:
15 Double Dumbbell Push Press (50's/35's)
150' Walking Lunge (Unloaded)
12 Double Dumbbell Push Press (50's/35's)
100' Walking Lunge (Unloaded)
9 Double Dumbbell Push Press (50's/35's)
50' Walking Lunge (Unloaded)

Directly Into…

15 Double Dumbbell Push Jerks (50's/35's)
15 Over-and-Back Dumbbell Hops
12 Double Dumbbell Push Jerks (50's/35's)
12 Over-and-Back Dumbbell Hops
9 Double Dumbbell Push Jerks (50's/35's)
9 Over-and-Back Dumbbell Hops

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