THUR 09.07.17

Emory and Adrian climbing

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. “Golf Carting”
8 Minute AMRAP

20/15 Cal Row
15 Pushups
100ft Farmers Walk (32’s/24’s kg)
15 Slam Balls (20/15)
20 Lateral Step Ups & Over (24/20”)
20 AbMat Situps

Rest 2 minutes after the first AMRAP and repeat starting where you left off.

In a shotgun start, one person on each team starts on a different movement and moves down the list to complete the round. 100/95 reps per round. Continue the second AMRAP where you started the 1st AMRAP. The team with the most reps from their individuals wins the race.

Post load for deadlift and total individual reps completed (50ft carry = 5 reps)
Ex: 400#, 305 Rx.

And coming tomorrow…

A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).

B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).

C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)

**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1

All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.

Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.

CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

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