7.6.2020

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: 4-9 Year Olds @ 10:45 AM and the 10-14 Year Olds @ 11:15 AM
CrossFit Foundations: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout:
SWOD
Front Squats
On the 2:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM

WOD
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into...

9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)

Burn Workout

Warm-up: Fitness Assessment30 sec on, 30 sec rest burpees push-upsair squats sit-ups 25 Min Cap10 movements 10 rounds1.10 air squats2.10 AS, + 10 jumping pull-ups3.10 AS + 10 JPU's +10 bicep curls4.^ + 10 bicycle abs (10 each side)5. ^ + 10 tricep dips6. ^ + 10 push-ups7. ^ + 10 burpees8. ^ + 10 box blasters (10 per leg)9. ^ + 10 TRX Hamstring curls 10. ^ 1 minute HOLLOW Hold


YouTube Workout: https://youtu.be/MPmNSX5_gO8
40-30-20:
AbMat Sit-ups
Single Dumbbell Power Snatches (50/35)

Directly Into…

20-30-40:
Jumping Lunges
Dumbbell Goblet Squats (50/35)

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