MON 01.20.20

By January 19, 2020 WOD No Comments

Kris sprinting


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. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap] Alternating Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.


And coming tomorrow...

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. 4 Rounds [15min cap]
18 Goblet Squats (53/35)
15 Slam Balls (30/20)
12 Toes to Bar
30 Double Unders

Post time for the WOD. Ex: 12:20 Rx.

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