FRI 04.03.26

Lizzie

Exercise of the Day (WOD)

A. EMOM 16Min 1: 1 Squat Snatch (60-80%, no misses!)Min 2: Relaxation

B. 3 Rounds For Time [12min cap]20 Chest to Bar Pull Ups20 Alt DB Snatch (70/50)*

*Rx+ KB Snatch (70/53)

Put up load for snatch and time for the WOD. Ex: 165#, 9:43 Rx+

Upcoming Occasions

Thursday, April sixteenth CFM Deliver-A-Good friend Day! Invite a buddy or household to affix you for a newbie pleasant accomplice exercise. Ship us their full title, contact electronic mail and the time you can be attending to order their spot upfront. #BYOF Deliver Your Personal Good friend!

In the present day’s schedule

6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Gymnasium- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi

And coming Saturday…

Calvin & HobbesPartner WOD12 Rounds [24 Minute Cap]6 Field Jumps (m = 20/24/30, w = 16/20/24)** — Accomplice lifeless grasp hold9 Entrance Squats (m = 75/95/135, w = 55/65/95) — Accomplice handstand hold12 Toes to Bar — Accomplice holds barbell entrance rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for field jumps. L3 athletes should bounce from two ft and land two ft.Companions might partition the rounds and reps any approach. One accomplice working at a time solely whereas the opposite in static maintain.

Put up time to finish WOD. Ex: 14:10 L3

Saturday Schedule

8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael

And coming Sunday…

A. EMOM 12Minute 1: 20 sec Max Calorie RowMinute 2: 20 sec Max Calorie Echo or SkiMinute 3: 20 sec Max DB Snatch (50/35)Minute 4: 20 sec Max GHD Sit Ups

B. 4 Rounds [18min cap]250/200m Row10 Dumbbell Energy Cleans (50’s/35’s)100m KB Entrance Rack + Farmer’s Carry (53’s/35’s)

Put up complete reps from EMOM and time for WOD. Ex: 104 Rx Echo, 12:10 Rx