TUES 05.07.19

By May 6, 2019 WOD, Yoga No Comments

Warming up the shoulders with some T-spine twists


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Clean Complex
EMOM 12

Min 1 - High Hang Clean + Low Hang Clean + Front Squat
Min 2 - 5/5 Seated Arnold Press (from the floor)
Min 3 - Rest

B. 4 Rounds [12min cap]
200m Run
9 Shoulder to Overhead (135/95)

Post load for clean complex and time for the WOD. Ex: 245#, 5:48 Rx.

And coming tomorrow...

A. AMRAP 20
200/150m Row
16 Alternating DB Snatches (50/35)
12 Med Ball Straight Leg Sit Ups (20/14)
8 Pistols

B. Shoulder Pre-hab
CrossOver Iron Scap
8 Barbell Curls Between Each CrossOver Movement

Post rounds + reps for AMRAP. 1m=1rep. Ex: 7+214 Rx.

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