TUES 10.22.19

Jonathan

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Back Squat
6-6-6-6
work to a heavy set of 6

B. AMRAP 8
5 Hang Power Snatches (55% 1 RM)
5 Overhead Squats
30 Double Unders

Post load for squat and rounds and weight for AMRAP. Ex: 345#, 6+20 @ 95#.

And coming tomorrow…

A. Handstand Hold Practice
EMOM 8

20 sec Handstand Hold (or progression)
40 sec rest

B. Shuttle Shuffle
Partner WOD
10 Rounds* [18min cap]

16 Alternating Reverse Lunges
10 Hand Release Push Ups
12 Shuttle Sprints (10m)
*Partner 1 performs one full round, then Partner 2 performs one full round

Post time for the WOD. Ex: 12:45 Rx

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