MON 10.21.19

May the Force be with us

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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. EMOM 10
Min 1 – 1 Set of Strict Pull Ups*
Min 2 – 1 Set of Kipping Pull Ups
*(Rx+ = C2B)

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (50% of 5RM)
9 Handstand Push Ups (Rx+ = Strict)

Post time and weight for the WOD. Ex: 12:10 at 205# Rx+

And coming tomorrow…

A. Back Squat
6-6-6-6
work to a heavy set of 6

B. AMRAP 8
5 Hang Power Snatches (55% 1 RM)
5 Overhead Squats
30 Double Unders

Post load for squat and rounds and weight for AMRAP. Ex: 345#, 6+20 @ 95#.

Leave a Comment