WED 03.30.16

Upcoming CFM Events

Saturday 4/2:Open House & Completion of the Open BBQ at CFM 1:30-3:30pm.

7am working on front sqauts in the WOD
7am working on front sqauts in the WOD

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (275/185)
9 Wall ball shots 10ft target (20/14)

3 minutes REST

3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)

2 minute REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 Rx.

And coming tomorrow…

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
40 Double unders

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

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