MON 12.21.20

Megan

CFM Holiday Schedule

21st through 23rd: Modified midday only 12 pm class
Wednesday 23rd: Modified evening 3:30 pm open and 4:45 pm class
Thursday 24th and Friday 25th: CFM Closed
Saturday 26th: Regular schedule
Sunday 27th: 9 am Weightlifting 10:30 class

Thursday 31st: Modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch: 2-2-2-2-2 work ups (touch and go).

B. “Snatch & Go”
4 Rounds for Time [11 Minute Time Cap]

10 Toes to bar
10 Snatch (135/95)

Intermediate (95/65)
Scaled (65/45)

At Home
A. DB or PVC Power Snatch

5 sets of 4 reps as heavy as possible

B. “Snatch & Go”
4 Rounds for Time [11 Minute Time Cap]

10 DB Weighted Straight Leg Sit Up (50/35) or Straight Leg Raise + V-up
10 DB Snatch (50’s/35’s) or 1-Arm Burpee

Post load for snatch and time for the WOD. Ex: 175, 9:23 Rx.

And coming tomorrow…

A. Back Squat
3 x 5 @ 80%

B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

At Home
A. Weighted Split Squats or Pistols

4 sets of 6/6

B. AMRAP 12
5 DB Bent Row (50’s/35’s)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx

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