WED 10.30.19

Liza

Today’s schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Overhead Squat Prep

B. Snatch Complex
Hang Squat Snatch + Overhead Squat
4 x 1+2

C. EMOM 10
Min 1 – Candlestick hold to straddle stretch
Min 2 – L-sit hold (20 sec)

Post load for snatch complex. Ex: 175#

And coming tomorrow…

A. Push/Pull
4 Rounds Not for time

10/10 Single Arm DB Bench Press
8 Pull Ups
6/6 Single Arm DB Bent Over Row

B. 21-18-15-12-9-6-3 (Goal 9-12min)
Russian Kettlebell Swings (70/53)
Each Round Complete:
15 Sit Ups
33 Double Unders Each Round

Post time for the WOD. Ex: 10:15 Rx.

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