8.24.2020

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
Private Speed and Agility: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout
SWOD
Alternating OTM x 10 (5 Rounds):
Odd - 3-Position Power Snatch
Even - 7 Thrusters

WOD
21-18-15-12:
Hang Squat Snatches (75/55)
Thrusters (75/55)

After Each Set: 30 Double Unders

Burn Workout

Warmup- Single kettlebell suitcase carry around building(switch arms when fatigued)Short rest between rounds
- Round 1--50 Russian swings-40 High knees-30 speed skaters (with or without TRX)-20 kettlebell row -10 burpee to box jumpRound 2-
-40 Rus swings-30 High knees-20 speed skaters -10 rowRound 4- 30 swings-20 High knees-10 speed skatersRound 4- 20 swings-10 High kneesRound 5- 10 swingsFinisher (if time) suitcase carry around building

YouTube At-Home Workout: https://youtu.be/wevIIBP7gHU
21-18-15-12-9:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Goblet Thrusters (50/35)

After Each Round: 30 Double Unders

No Equipment options:
Snatches = Odd-Object Snatch or Burpees
Thrusters = Odd-Object Thruster or Jumping Air Squats
Double Unders = DB or Odd-object hops

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