9.14.2020

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

CrossFit Workout
SWOD
In a 10 minute Window:
Build to a 2-rep Heavy Overhead Squat

*All Repetitions will be taken from the rack.

WOD
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (65/45)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Burn:

Station 1: 2 sets running liners20 20 DB canoe halos 20 supermans Station 2: 20 RIP jacks (perside)20 RIP squat and press20 Tricep dipsStation 3:20 med ball sit-ups20 plank skiiers (2 for 1)20 Med ball russian twists Station 4: 20 Skaters 20 bench hops 20 Med ball cleans

At-Home YouTube Workout: https://youtu.be/TMbmkth984s
5 Rounds:
400 Meter Run
21 Single Dumbbell Goblet Squats (50/35)
12 Burpees

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