TUES 08.17.21

4th Heat Team Quiet Intensity for 31Heroes

CFM Upcoming Events

Saturday, August 28th 31Heroes August Raffle and Karaoke for 31Heroes! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We have raised over $7,000 and are almost on our way to reaching our 2nd goal for $10,000!

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

Thursday, August 19th and Sunday, August 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1

Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. CORE CASHOUT
3 Sets of

Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets

At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1

DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)

B. CORE CASHOUT
3 Sets of

Max Hollow Rocks
60 seconds Farmer Carry Stationary March (50’s/35’s) (Rx+ Fat Gripz)
Rest 2 minutes between sets

Post time for the WOD. Ex: 12:10 Rx+

And coming tomorrow…

A. Power Clean
10 minutes every minute on the minute

1 Power Clean. 80% of 1 rep max.

B. 4 Rounds
In 2 minutes complete…

9 Deadlift
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Push Jerk
Then in the remaining time…
AMRAP Toes to Bar
Rest 1 minute between rounds

*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).

At Home
A. DB Power Clean
10 minutes every minute on the minute

2 DB Power Clean with pause 2 sec floating off ground.

B. 4 Rounds
In 2 minutes complete…

9 DB Deadlift (50’s/35’s)
7 DB Power Clean
5 DB Push Jerk
Then in the remaining time…
AMRAP Straight Leg Weighted Sit Ups (50/35)
Rest 1 minute between rounds

Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.

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