WED 01.19.22

#workdaywednesday #cfmwhiteboardmessage #whiteboardmotivation

Today’s schedule

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

Workout of the Day (WOD)

A. Pre-workout Tabata:
8 sets for reps:

:20 alternating single DB hang clean and jerk (50/35) (Rx+ 70/50)
– Rest :10

B. 7 sets for load:
1 thruster/push press/push jerk/split jerk

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post reps for tabata and load for press complex. Ex: 50 Rx, 240#

And coming tomorrow… Bring-A-Friend Day!!

2 rounds for time with a partner: [20min cap]

*RX*
50 partner alt synchronized sit-ups w/ slamball (30/20)*
75 slamball deadlift (30/20)
100 lunges with slamball (30/20)
*One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.

*INTERMEDIATE*
50 synchronized sit-ups
75 slamball deadlift (20/15)
100 lunges with slamball (20/15)

*BEGINNER*
40 synchronized sit-ups
60 slamball deadlift (15/10)
80 step ups (20/12″)

*RX+*
50 synchronized alt weighted GHD sit-ups (30/20 slamball)*
75 dumbbell deadlift (50’s/35’s)
100 single-leg squats
*One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.

– Partners alternating work rest except when synchronized
– All the reps are team totals

Post the time to complete the WOD. Ex: 16:54 Rx

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