by  in CrossFit

Home and Class Workouts May 11,2020-Monday

Home WOD:

EMOM x15 min
1st; 1-3 Wall Climbs; scale to 6-8 WTFs if needed
2nd; 30 sec AMRAP V Ups
3rd; 200ft shuttle runs; 50ft increments
– rest 3 minutes
EMOM x15 min
1st; 10-15 HR Pushups
2nd; 12-15 situps
3rd; 30 sec AMRAP Mountain Climbers
– rest 3 min
EMOM x15 min
1st; 20 alternating shoulder taps from high plank (top of pushup)
2nd; 10-12 jumping air squats
3rd; 30-45 Dubs
CLASS WOD
A. Back Squat; 10 reps, x3 sets; 3 minutes between sets, roughly 70% of 1rm
+
7 Min AMRAP
7 Hang Power Clean and Jerk; 95/65
7 Box Jump Overs
7 Pullups
– rest 3 min
7 Min AMRAP
7 Hang Power Snatches; 75/55
7 Bar Facing Burpees
7 T2B

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Alex RuggiereHome and Class Workouts May 11,2020-Monday