WED 08.25.21

CFM Aerobic Capacity Track WOD

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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- Carmen
6:00p: Zoom CrossFit– Carmen
7:00p: All Levels CrossFit- Michael
8:00p: Open Gym- Michael

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

At Home
3 Rounds For Time [21min cap]

12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
20 Alternating Single Leg V-ups (R+L=1)
400m Run

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.

And coming tomorrow…

A. Jerk
(from racks)

3-3-3-3

B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups (Rx+ 5 Burpee Ring Muscle Up)

At Home
A. DB Jerk (3 sec pause in catch/split)

5-5-5-5

B. 5 Rounds [15min cap]
12 Box Jump or Step Overs (As high as safely possible)
10 Burpees
10 Dumbbell Bent Row or Pulling Movement (50’s/35’s)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

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