MON 12.28.20


CFM Holiday Schedule

Thursday 31st: Regular morning, 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- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Beck
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch
Work to a 1RM power snatch

3 Devil’s Press (35/20’s)
3 Pull Ups
6 Devil’s Press
6 Pull Ups
…continue by 3’s until cap

At Home
A. DB or PVC Power Snatch

4 sets of 3 reps for speed or as heavy as possible

3 Devil’s Press (35’s/20’s)
3 DB Hang Power Clean (35’s/20’s)
6 Devil’s Press
6 DB Hang Power Clean
…continue by 3’s until cap

Post snatch load and total reps for AMRAP. Ex: 190#, 94 Rx.

And coming tomorrow…

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

At Home
A. 4 Rounds [16min cap]

200m Run
10 DB Hang Power Clean (50’s/35’s) or Sprawl + Broad Jump
20 1-Arm DB Thruster (50/35) or Lateral Lunges

Post time for the WOD. Ex: 10:10 Rx

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