MON 02.10.20

By February 9, 2020 WOD No Comments

Priscila


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
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. Clean Complex
Power Clean + Clean + Push Jerk
4 x 1+1+2
Work to a heavy complex for the day

B. 5 Rounds [20 min cap]
10 Pull Ups (Rx+ = C2B)
20 Wall Balls (20/14)
15 Slam Balls (30/20)
40 Double Unders (Rx+ = 100 reps)

Post load for complex and time for the WOD. Ex: 215#, 17:30 Rx+


And coming tomorrow...

A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
ODD: 10-20 Toes to Bar
Even: 4 Devils Press (35’s/20’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.

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