WED 02.19.20

Brandon K.

Today’s schedule

5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Neal
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

“Silver City”

Min 1 – 6-12 Burpee Box Jump Overs (24/20) (Rx+=30/24)
Min 2 – 6-10 Hang Power Snatch + 6-10 Thrusters

Barbell weight:
Rx = 75/55
Rx+ = 95/65

Score the fewest reps completed in each minute. The number of hang power snatch must match the number of thrusters to count. Ex: 8, 7 Rx+

And coming tomorrow… Bring-A-Friend Day!

A. 500m Row

B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (35/45)

REST 1 minute

2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. Rx

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