Workout of the Day (WOD)
A. Snatch Progression
EMOM 20
Min 1-5: 1 Snatch High Pull
Min 6-10: 1 Hang Squat Snatch
Min 11-20: 1 Squat Snatch
*Start around 50%
*Increase the weight each set as form allows
*Finish at 80-90% or keep increasing to a new 1RM!
Record heaviest load for each movement
Ex: 145#, 175#, 190#
B. 3 Rounds For Reps (40 sec work/20 sec rest)
Min 1: Cal Bike
Min 2: Burpees Over Bar
*Athlete’s choice for intensity.
*Find what will work best for you and log your perceived intensity from a 1 being a brisk walk to a 10 max effort.
Post total reps for each movement. Ex: 48, 40 Rx
Upcoming Events
Friday, March 13th Friday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
And coming tomorrow…
A. EMOM 12 (40 sec work/20 sec rest)
Min 1: 10-20 DB Push Press (50’s/35’s)
Min 2: 15-25 DB Deadlift (50’s/35’s)
Min 3: 20-60 Double Unders
Score the fewest reps completed for each movement in the EMOM.
Ex: 10, 15, 50 Rx
B. 2 Sets
In a 5 minute window complete for time:
5 Weighted Pull-ups (50/35)
10 Strict Pull-ups
15 Kipping Pull-ups
Rest the remaining time.
Record the time for each set.
Ex: 1:25, 1:48 Rx.