Author: Kenny Kane
For the next few weeks we’ll do “CLOPEN” workouts on Monday’s… get it, we’re closed but still open… Anyway, have fun and we’ll see you in class.
Today’s Workout:
From: CrossFit.com
“Save Your Local Box”
AMRAP 10:
10 Squats
9 Dumbbell Snatches, right arm
10 Push-ups
9 Dumbbell snatches, left arm
Monday’s Workout
Competition
AMRAP 15
5 DB Snatch (Each Side-Alternate)
10 Push Ups
15 Sit Ups
20 Squats
25 Burpees
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Links!!!!!
7am Live Stream CrossFit (Mon/Wed/Fri)
7am Live Stream Yoga (Tue/Thurs)
8am Live Stream CrossFit (Tue/Thurs)
9am Live Stream Women’s Only CrossFit (Tue/Thurs)
12pm Live Stream CrossFit (Mon-Sat)
6pm Live Stream CrossFit (Mon-Fri)
8:30pm Live Stream & Chill (Mondays)
8:30pm Live Stream & Chill (Wednesdays)
8:30pm Live Stream & Chill (Fridays)
Today’s Classes:
7am Yoga with Shirley
https://us04web.zoom.us/j/5749718182
Meeting ID: 574 971 8182
Noon Zoom Class
Join Zoom Meeting
https://zoom.us/j/170481125?pwd=VGk2ZGdvekd3bW16M253TVQwaDRTQT09
Meeting ID: 170 481 125
Password: 051220
**We will be recording your hours of sleep – get some!!**
AMRAP 12
12 Single Leg Deadlifts (6R + 6L)
9 Tuck Jumps
6 Diamond Push Ups
DB Variation
AMRAP 12
12 Deadlifts
9 Hang Power Cleans
6 Push Press
KB Variation
AMRAP 12
12 Deadlifts
9 Hang Power Cleans
6 Push Press
*If you only have one DB or KB, alternate between your L/R side each round.
*Any questions please contact your coach*
Monday’s Workout
Competition
CrossFit Open 14.5/16.5
For Time:
21-18-15-12-9-6-3
Burpees over the bar
Thrusters (95/65)
Cap 25min
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Dumbbell Version:
For Time:
21-18-15-12-9-6-3
Burpees over the bar
DB Thrusters – You choose the load!
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At Home Workout:
For Time:
21-18-15-12-9-6-3
Burpees
Air Squats x 2 (Do double the amount prescribed reps)
Tuesday’s Workout
Practice
CrossFit Open 16.4
Time Cap: 20 Minutes
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU
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Dumbbell Version:
Time Cap: 20 Minutes
55 HEAVY DB or KB Deadlifts – You choose the load!
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU
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At Home Workout:
Time Cap: 20 Minutes
55 Hinge – Use something from home. Be creative
55 Air Squats
800m Run
55 Push Ups
Monday’s Workout
Practice
A) E4MOM for 4 Rounds
2 Squat Cleans @ 90%
*Not TnG
B) For Time:
5 Hang Power Snatch (95/65)
5 Push Press
250m row
4 Hang Power Snatch
4 Push Press
250m row
3 Hang Power Snatch
3 Push Press
250m row
2 Hang Power Snatch
2 Push Press
250m row
1 Hang Power Snatch
1 Push Press
250m row
*Cap 12 min
Tuesday’s Workout
Practice
A) “Cardi B”
QAMRAP 12:
8 SA KB Reverse Lunges (Left)
8 SA KB Lateral Swing Clean (Left)
8 Offset Push-ups (Left)
200m Run
8 SA KB Reverse Lunges (Right)
8 SA KB Lateral Swing Clean (Right)
8 Offset Push-ups (Right)
200m Run
B) Front Squat
5×3 @ 87%
Monday’s Workout
Practice
A) EMOM 20 – Deload
1 Squat Clean @ 60-70%
B) HSPU- Tripod
C) 6RFQ:
10 Pistols
10 Box Jumps
| Tuesday’s Workout Leaderboard LEADBOARD “Isabel” For Time: 30 Snatches (135/95) |
Monday’s Workout
Mental Toughness
“LINCOLN”
Complete as much as you can:
200m row
200m row
10 burpees
200m row
10 burpees
25 box jumps
200m row
10 burpees
25 box jumps
50 lunges
200m row
10 burpees
25 box jumps
50 lunges
100 DU’s
200m row
10 burpees
25 box jumps
50 lunges
100 DU’s
200 air squats
Time Cap: 42min
Tuesday’s Workout
Practice
“Move Your Ass…with Quality”
A) 5-10-10 Pro Agility Drill
B) 3 Rounds For Quality:
7 Tempo Push-ups (3210 Tempo)
Rest 1 minute
C) FQT:
10-20-30-40-50
Row (cals)
50-40-30-20-10
Wall Balls
Monday’s Workout
Practice
A) E2MOM x 8
1 Power Clean + 2 Squat Cleans + 3 Front Squats @ 75-80%
*Not TnG
B) AMRAP 12
In Pairs
P1: 500m Row
P2: 100m Suitcase Carry
10 Rev Lunge w/ OH Waiter Hold (5 one side, then other)
8 Wall Dip
Tuesday’s Workout
Practice
A) EMOM 10 + 1min Max Reps Back Squats
3 Position Snatch (top down) @60-70% of 1RM snatch
*upon completion of 10th set of 3 Position Snatch move immediately into Max Reps Back Squats until the clock hits 11mins.
B) For Time
21-15- 9
Push Press (95/65)
Box Jump (24+/20+)
*6min Cap
Monday’s Workout
Practice
CrossFit Open 20.5
For Time: partitioned any way:
40 Muscle Ups
80 Cal Row
120 Wall Balls (20/14)
Tuesday’s Workout
Practice
A) 20 Minute Cap – Deload
(3 Squat Cleans* + 3 Front Squats)/5 @ 60-70%
*Squat Cleans NTnG
B) 5 Rouds on the 4:00
200m sprint
6 High Box Jumps
Max Push Press
cap at 2:00
Monday’s Workout
Competition
“BADGER”
3 RFT:
30 Squat Cleans 95/65
30 Pullups
800m run
TIME CAP: 32min
Tuesday’s Workout
Practice
A) 20 Rounds
Row :20:40
Score = Avg. Watts
– Rest 1 Minute –
B) AMRAP 12
7 Cal Row
10 Push Press
3 Power Snatch