FRI 04.21.23

Coach Adam

Today’s schedule

6:00a: All Levels CrossFit- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 15/18 Cal Row
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday…

Partner WOD
10 Rounds

40 Double Unders
4 Clean & Jerk (155/105)
8 Bar Facing Burpees
Then in remaining time…
50-60-70-80-90-100-… Double Unders
5-6-7-8-9-10-… Clean & Jerk
10-12-14-16-18-20-… Bar Facing Burpees
Continue adding 10 double unders, 1 clean & jerk, and 2 bar facing burpees each round

All reps are team total. 1 partner working at a time. Partition reps any way.

Post total rounds completed in AMRAP. Ex: 14+83 Rx

Saturday Schedule

7:30a: Open Gym- Michael
8:30a: All Levels CrossFit- Michael
Good luck to CFM teams competing at the Spring Thaw Throw down!!

And coming Sunday…

A. 50m Max Weight Sled Push
In 10 minutes increase the weight of each set. If the sled stops during the 25m or the rest is longer than 5 seconds at the turnaround that is a failed set for max weight.
25m down, 25m back.

B. 4 Rounds [20min cap]
100m Sled Push (50/95)
10 Power Cleans (95/135)
100m KB Farmers Carry (35’s/53’s)

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

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