TUES 01.14.20

By January 13, 2020 WOD, Yoga No Comments

Post WOD recovery on the floor


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

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


And coming tomorrow...

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. 5 Rounds [Not For Time]
10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
20 sec L-sit Hold
30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

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