MON 12.17.18

Abs are made during the winter…and kitchen

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean & Core Complex
5 sets increasing weight
Hang Power Clean + Power Clean
15 sec L-Hang (after each complex)

B. Don’t Forget the Jerk

1 Clean & Jerks (155/105)
2 Front Rack Lunges (155/105)
3 Clean & Jerks
4 Front Rack Lunges
5 Clean & Jerks
6 Front Rack Lunges
…continue pattern until cap

Post heaviest weight for complex and rounds+reps completed during WOD. Ex 205#, 6+2 Rx

And coming tomorrow…

For Time

Alt Dumbbell Snatches (50/35)
Chest to Bar Pull Ups
Calorie Row
200m Run (each round)

Post time to complete WOD. Ex: 19:47 Rx

CFM Upcoming Events

Wednesday, December 18th: Skill Workshop with Coach Mike. Come and start getting prepared for the 2019 Open! Workshop will take place at 6:30p and run for 1 hour.

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