WED 03.13.19

Brandon K

CFM Upcoming Events

Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.43 for the CrossFit Open!

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. 10-9-8-7-6-5-4-3-2-1 [18min Cap]
DB Cluster (50/35’s)
Push Ups
Box Jumps (30/24)

Post load for snatch and time for the WOD. Ex: 175#, 13:11 Rx.

And coming tomorrow…

A. Push/Pull
4 Sets Not for time

15 Single Arm DB Bench Press (each arm)
8 Strict Pull Ups
6 Single Arm DB Bent Over Row (each arm)

B. 21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
Each Round Complete:
15 Sit Ups
10 Jump Lunges (each leg)

Post time for the WOD. Ex: 12:40 Rx

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