Power

Wednesday 7/8/20
CrossFit
EMOM 20 min:
1 min: 50 seconds max calories (burpees or 30′ shuttle runs if no cardio machine)
1 min: 3 power cleans (heaviest possible)
*If no weight options at home, try 10 DB power cleans
+
For time:
42 Wallball (30/20)
21 Power clean (135/95)
30 Wallball (30/20)
15 Power clean (135/95)
18 Wallball (30/2)
9 Power clean (135/95)
*Barbell only = 21-15-9 power clean/ front squat
*DBs only = DB power clean DB thrusters
*KB only = 42-30-18 KB swings /goblet squats
*NO EQUIPMENT

Cooldown
saddle 2 min
cossack squat 1 min per side
windmill 1 min per side

DV 45
AMRAP 8 min:
1-2-34-5-6-7-8-9-10…..
Devils press
Thruster
@10
AMRAP 8 min:
10-9-8-7-6-5-4-3-2-1
Power clean
Pushup
Max reps burpees
@20
AMRAP 8 min:
1-2-3-4-5-6….
Clean and jerk
Front squat
@30
10-9-8-7-6-5-4-3-2-1
Push press
Deadlift
Max reps burpees
@40
AMRAP 8 min:
1-2-3-4-5-6….
DB snatch
walking lunge

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 8am 9:30am and 4:30pm 6:30pm Mon-Fri. Sat 8am and 10 am. Sunday 8:30am 10:30am for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day

Jacked