MON 07.12.21

Nyaire

CFM Upcoming Events

Thursday, July 22nd: 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 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. For Time [16min cap]
15-12-9-6-3

Hang Power Cleans (115/75)
Shoulder to Overhead
Front Squats
Straight Leg Sit Ups

At Home
A. DB or PVC Clean Complex E3MOM [12min]

Power Clean + Front Squat + Squat Clean
4 x 2+2+1

B. For Time [16min cap]
15-12-9-6-3

DB Hang Power Cleans (50/35’s) or Sprawl
DB Shoulder to Overhead or Push Up
DB Front Squat
Straight Leg Raise

Post load for clean complex and time for the WOD. Ex: 245#, 11:10 Rx

And coming tomorrow…

AMRAP 8
10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s)
15/12 Cal Row

At Home
AMRAP 8

10 DB Box Step Overs (50/35’s)(24/20) or 24 Jumping Lunges
200m Run or 50 Mtn Climbers (R+L=1)
-8min Rest-
AMRAP 8
10 DB Thrusters (50/35’s) or 5 Inverted Burpees
200m Run or 50 Mtn Climbers (R+L=1)

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

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