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single arm db clean and jerk

MON 11.05.18

By | WOD | No Comments

It's not an official CFM Team photo if Mike doesn't take his shirt off.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex
Hang Power Clean (position 2) + Power Clean
5 x 3+1 (increasing)

B. AMRAP 12
30 Double Unders
8 Right Arm DB Hang Power Clean & Jerk (50/35)
8 Left Arm DB Hang Power Clean & Jerk
10 Toes to Bar

Score heaviest clean complex and rounds + reps completed during AMRAP. Ex 175#, 5+2 Rx

And coming tomorrow...

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
58% of 1RM Front Squat (For Both Lifts)

B. For Time
40 Wall Balls (20/14)
21Chest to Bar Pull Ups
21 Deadlifts (225/155)
30 Wall Balls
15 Chest to Bar Pull Ups
15 Deadlifts
20 Wall Balls
9 Chest to Bar Pull Ups
9 Deadlifts

Post weight for squats and time to complete WOD. Ex 225#, 13:47 Rx.

CFM Upcoming Events

Saturday, November 17th: Lurong Finale Party! Details will be released soon!