Workout of the Day (WOD)
A. Squat Snatch + Overhead Squat
5 sets:
1 squat snatch + 2 overhead squats
Complete 1 set every 2:30
Increase weight as form allows
Stay at the same weight for the final 3 sets
Start at 65% build to 75% of max snatch or OHS (which ever lighter)
This should not be a max complex
Ex: 65-70-75-75-75%
B. 3 Rounds For Time: [20min cap]
400m Run
21 Overhead Squats (95/65)
12 Chest-to-bar Pull-ups
Post load for snatch complex and time for the WOD. Ex: 160#
Upcoming Events
Friday, March 7th Friday Night Lights (FNL) continues for Workout 25.2! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
Thursday, March 20th 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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. Rep Rounds For Time: [14min cap]
21-18-15-12-9-6-3
Deadlifts (120/85)
*Complete 2 wall walks after each set
B. EMOM 12
Min 1: 30 sec Double Unders
Min 2: 20 1-arm KB front-rack march
Min 3: Rest
Post time for the WOD and total Double unders. Ex: 7:41 Rx, 202
