Exercise of the Day (WOD)
A. Snatch + Overhead Squat5 x 1+1-Enhance the burden every set-Begin at 60%-End at 75-85% 1RM snatch/OHS-This shouldn’t be a max lift-Full 1 set each 2 minutes
B. “Nancy”5 Rounds: [24min cap]400m Run15 Overhead Squats (95/65)
Put up load for snatch complicated and time for the WOD. Ex: 185#, 15:15 Rx.
Upcoming Occasions
Thursday, October sixteenth CFM Carry-A-Buddy Day! Invite a good friend or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e mail and the time you’ll be attending to order their spot prematurely. #BYOF Carry Your Personal Buddy!
Right this moment’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Fitness center- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
Accomplice WODFor Time: [10min cap]50 Toes to bar30 Clear & Jerk (165/115)50 Toes to bar
Relaxation 5 minutes
For Time: [10min cap]30 Clear & Jerk (115/85)75 Toes to bar30 Clear & Jerk (115/85)
All of the reps are staff totals. 1 accomplice working at a time. Partition the reps any manner.
For those who end early within the first WOD, relaxation the remaining time till the cap. If time capped, add 1 sec for every rep not accomplished. Rating the time for every WOD.Ex: 7:09, 7:33 Rx
Saturday Schedule
8:30a: Open Fitness center- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Blended CarryFront Rack Carry + Suitcase Carry4 x 100m (change KB place at 50m mark, and add weight every spherical)
B. 2 Rounds For Reps and TimeMin 1: 10-20 Hand Launch Push UpsMin 2: 10-20 Medball Over Bar (20/14)Min 3: 10-20 Hand Launch Push UpsMin 4: RestMin 5-10: For time:800m Run with Medball (20/14)Relaxation the rest of the time.
Put up heaviest weight for combined carry, complete reps for the EMOM and time for every of the Medball runs.Ex: 70, 95, 4:45, 4:39 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
