FRI 07.12.24

Coach Stasia

Exercise of the Day (WOD)

A. Snatch Complicated E3MOM [12min]Energy Snatch + Overhead Squat + Snatch4 x 2+2+1Increasing weight every setStart at 50% 1RM snatch and construct to 75-80percentComplete the complicated unbroken

B. 4 Rounds [10min cap]5 Grasp Energy Snatches (120/85)(Rx+ 155/105)7 Overhead Squats9 Deadlifts

Put up the load for the snatch complicated and time for the WOD. Ex: 175#, 7:49 Rx.

Upcoming Occasions

Thursday, July 18th: Deliver-A-Good friend Day! Thanks for everybody who invited a buddy to hitch us and for these finishing their first exercise at CrossFit Midtown for the June BAF Day! We sit up for the following BAF Day in July. Invite a buddy or household to hitch you for a newbie pleasant accomplice exercise. Electronic mail us with their title and call electronic mail to order their spot. #BYOF Deliver Your Personal Good friend!

Saturday, August tenth Save the date! 31Heroes Charity & Fundraising WOD!!

As we speak’s schedule

6:00a: All Ranges CrossFit- Anastasia7:00a: All Ranges CrossFit- Anastasia8:00a: Open Gymnasium- Anastasia12n: 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…

Bought Your BackPartner WOD3 Rounds [30min cap]20 Alternating Clear & Jerks (155/105)20 Burpees whereas accomplice holds bar at deadlift hang20 Wall Balls (20/14) to 10/9 ft whereas accomplice holds bar at entrance rack20 Burpees whereas accomplice holds bar overhead

Put up time for the WOD. Ex: 22:40 Rx.

Saturday Schedule

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

And coming Sunday…

A. Bench Press1-1-1-1-1

B. AMRAP 520 Field Jumps (24/20)20 Push Ups-2 min rest-AMRAP 515 KB Sumo Deadlift Excessive Pull (70/53)15 Toes to Bar-2 min rest-AMRAP 510 Energy Clear (135/95)10 Burpees

Put up load for bench and complete reps for the WOD. Ex: 265#, 255 Rx.