Workout of the Day (WOD)
A. Muscle Snatch + Power Snatch
5 x (2 + 1)
-Increasing weight each set
-Complete set unbroken touch-and-go
-Start at 50% 1RM power snatch
-Finish at 65-70%
B. AMRAP 4
15 Power Snatches (75/55)
15 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
10 Power Snatches (75/55)
10 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
5 Power Snatches
5 Chest to Bar Pull Ups
Post load for snatch and total reps completed in the WOD. Ex: 145#, 223 Rx
Upcoming Events
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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. Deadlift Singles 3×3
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets
B. For Time [3min cap]
15 Bar Facing Burpees
75 Double Unders
15 Bar Facing Burpees
Rest 3 minutes and repeat for 3 total sets
Post load for deadlift and time for each set. If time capped, add 1 sec for each rep remaining.
Ex: 405#, 2:27, 2:34, 2:31 Rx
