WED 11.06.19

By November 5, 2019 WOD No Comments

Mike Adams


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: Weightlifting- Michael

Workout of the Day (WOD)

A. Back Squat
4-4-4-4-4
Work to a Heavy set of 4

B. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 DB facing Burpees

Post load for squat and rounds for AMRAP. Ex: 325#, 5+25 Rx.

And coming tomorrow...

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. EMOM 15
Min 1 - 5 Hang Power Cleans (60% 1 RM PC) + 20-50 Double Unders
Min 2 - 10-15 Box Jump Overs (24/20)
Min 3 - Rest

Post load for deadlift. Ex: 155#


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