THUR 09.14.17

Chris H. getting a figure-4 hip stretch.

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. 12 Minute AMRAP
15 Medball Squat Clean(20/14)
15 AbMat Situps
15 Pushups

B. Cash Out (Not for time)
100 Double Unders or 40 (Double + Single) or 100 Speed Step
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit dead hang hold

Post time to complete WOD. Ex: 12:30 Rx.

And coming tomorrow…

A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.

B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (L+ = C2B pullups)
7 Push Jerk (m = 75/115/145, w = 55/85/105)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 5:48 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!

Leave a Comment

Scroll to Top