MON 12.02.19

By December 1, 2019 WOD No Comments

Damon


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 + Power Jerk
5-4-3-2

B. 15-12-9 [9min cap]
Clean & Jerk (135/95)
Chest to Bar Pull Ups

Post load for C&J and time for the WOD. Ex: 225#, 5:21 Rx.


And coming tomorrow...

A. Deadlift
3 sets of 3 reps
Super set with 12 weighted straight leg sit ups

B. 2 Rounds [14min cap]
30 Pistols
50 Double Unders
30/25 Cal Row
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx

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