MON 01.13.20

By January 12, 2020 WOD No Comments

Crystal


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. Thruster
5-4-3-2

B. EMOM 16
Min 1 - 12 Double DB Power Clean (50's/35's)
Min 2 - 8 Burpees Over Dumbbell
Min 3 - Max Calorie Row
Min 4 - Rest

Score is Calories on Rower

Post load for thruster and calories on rower. Ex: 195#, 84 Rx.


And coming tomorrow...

A. Hang Power Snatch: In 15 minutes work up to a heavy triple.

B. 3 Rounds For Time [18 Minute Time Cap]:
50 Air Squats
25 Toes to bar
10 Hang power snatch (135/95)

Post load for snatch and time for the WOD. Ex: 175#, 12:40 Rx

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