8.10.2020

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
Youth CrossFit: 4-9 year olds @ 10:45 AM; 10-14 Year Olds @ 11:15 AM
CrossFit Foundations: 4:45 PM (Message me if you plan to attend)
High Fitness: 7:30 PM

CrossFit Workout
SWOD
Front Squats
Every 2:00
Set 1: 2 Reps @ 88% of 1RM Front Squat
Set 2: 4 Reps @ 83% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 8 Reps @ 76% of 1RM Front Squat
Set 5: 10 Reps @ 70-75% of 1RM Front Squat

WOD
AMRAP 12:
7 Bar Muscle-ups
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over 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

CrossFit YouTube At Home Workout: Double Dumbbell Cluster Video
AMRAP 12:
7 Double Dumbbell Clusters (50's/35)
14 Lateral Burpees Over Dumbbells

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