WED 01.08.20

By January 7, 2020 WOD No Comments

Ryan R.


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Shelby
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: Open Gym- Michael

Workout of the Day (WOD)

For Time [20min Cap]
1000m Row
15 Deadlifts (225/155)
30 Alt DB Snatches (50/35)(total reps)
45 Sit Ups
30 Alt DB Snatches
15 Deadlifts
40 DB Overhead Lunges (50/35)

Post time for the WOD. Ex: 15:49 Rx.


And coming tomorrow...

A. Hang Snatch
In 15min work up to a heavy single

B. AMRAP 12
9 Hang Power Snatch (95/65)
15 Wall Balls (20/14)
45 Double Unders

Post load for snatch and rounds and reps for AMRAP. Ex 175#, 5+10 Rx.


Leave a Reply