8.12.2020

By
November 6, 2020

Wednesday 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 and 10-14 year olds @ 11:15 AM
CrossFit Foundations: 4:45 PM
Private Speed and Agility class: 5:45 PM (Slots open for other nights, HMU if you have a team who is interested)
High Fitness: 7:30 PM

CrossFit Workout
Capacity Builder:
AMRAP 4:
9 Power Snatches (135/95)
12 Power Cleans (135/95)
15 Push Jerks (135/95)
AMRAP Overhead Squats (135/95)

WOD
AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35) (Alternate every 5 reps)

Burn:

7 min AMRAP Rus swings20 light15 med10 heavy5 heavy deadstop7 min AMRAP 8 box jump10 RIP hops rt10 RIP hops leftBear crawl 10 m7 min AMRAP10 TRX rollout10 TRX pike 10 TRX bicep clutch10 mini band jacksFinisher- partner wall sit/ mini band 10 min cap

At-Home YouTube Workout: https://youtu.be/jXBhi8TDblc
AMRAP 20:
10 Double Dumbbell Power Snatches (50's/35's) Video
20 Single Arm Dumbbell Overhead Squats (50/35) Video
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35) Video

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