MON 01.27.20

“Every day it gets a little easier.” Coach Damon and Hailey recoverying after the WOD.

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- 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. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM

B. 3 Rounds [15 Minute Time Cap]:
15 Burpees
25 Kettlebell Swings (24/16kg)
60 Double Unders (Rx+ = 100)

Post load for deadlift and time for the WOD. Ex: 385#, 9:36 Rx.

And coming tomorrow…

A. “Ivy”
AMRAP 12

50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

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