MON 11.04.19

By November 3, 2019 WOD No Comments

Kris


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean
2-2-2-2

B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (120/85)
2min Rest Between Rounds

Post load for clean and reps for thrusters. Ex: 245#, 28 Rx.


And coming tomorrow...

A. 4 Rounds Not For Time
25/20 Cal Row
8 Overhead Squats (60% 1 RM)

B. EMOM 10
Min 1 - 6-10 Ring Rows
Min 2 - 10-20 Weighted Straight Leg Sit Ups

Post load for overhead squat. Ex: 125#

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