9.1.2020

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
Youth CrossFit Ages 6-9: 4:30 PM
Youth CrossFit Ages 10-14: 5:15 PM
Olympic Weightlifting: 6 PM

CrossFit Workout
SWOD
8 EMOM
1 Power Clean
1 Hang Squat Clean
*Build to a heavy Complex

WOD
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (135/95)
200 Meter Run, 15 Power Cleans (135/95)
200 Meter Run, 21 Power Cleans (135/95)

Burn Workout

Tabata 20 sec on 10 off/ 4x each station1) BattleropeBurpee2) Box jump or box blastersJudo pushups 3) Ball slamsBall hot potato4) TRX tri pressTRX low rowCore- 30 on 15 offTRX crunchTRX pike TRX stir the sauce rtTRX stir the sauce ltTRX side plank rtTRX side plank ltRussian twistV-upsMtn climbersSide plank hand to toe rtSide plank hand to toe ltPlank jacksThen TABATA cut in half


At-Home YouTube Workout:https://youtu.be/5-abXaav53s
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Double Dumbbell Power Cleans
200 Meter Run, 15 Double Dumbbell Power Cleans
200 Meter Run, 21 Double Dumbbell Power Cleans

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