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MON 07.16.18

Kathy likes dropping it low during some overhead squats

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Erica
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Anthony

Workout of the Day (WOD)

A. Snatch Complex

Every 90sec for 8 rounds
Snatch Deadlift + Hang Squat Snatch (position 2) + 2 OHS
B. Snatch Gone Bad
1 min max effort Squat Snatch (135/95)
1 min max effort Air Squat
1 min max effort Cal Row
-Rest 2 Min-
1 min max effort Squat Snatch (115/75)
1 min max effort HR Push Up
1 min max effort Cal Row
-Rest 2 Min-
1 min max effort Squat Snatch (95/65)
1 min max effort Burpee Over Bar
1 min max effort Cal Row

Post load for snatch complex and total reps for Snatch Gone Bad.  Ex. 135#, 220 reps Rx

 

And coming tomorrow…

A. Front Squat
1-1-1-1-1
B. AMRAP 15
3, 6, 9, 12, 15…
Deadlift (225/155)
HSPU

Post load for heavy front squat and rounds/reps for WOD. Ex. 235#, 6+12 Rx

CFM Upcoming Events

Thursday, July 26th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

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