Exercise of the Day (WOD)
A. Energy Snatch 5×2In 10 minutes work as much as a heavy 2 repStart at 60% 1RMBuild to 80-90%
B. EMOM 15Min 1: 15/12 Cal Echo BikeMin 2: 20 Wall Balls (20/14 at 10/9ft)Min 3: 20 Push UpsMin 4: 6 Energy Snatch (65% half A)Min 5: Relaxation
Put up load for snatch and a complete of fewest reps accomplished every minute.Ex: 175#, 56 Rx at 115#
Upcoming Occasions
Thursday, October sixteenth CFM Carry-A-Buddy Day! Invite a good friend or household to hitch you for a newbie pleasant associate exercise. Ship us their full title, contact e-mail and the time you’ll be attending to order their spot upfront. #BYOF Carry Your Personal Buddy!
In the present day’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 WOD5 Rounds [35min cap]30 Toes to Bar400m Run Relay (200m every)21-18-15-12-9 Squat Clear*
*Rx Weight Squat CleanRd 1: 95/65Rd 2: 115/85Rd 3: 135/95Rd 4: 155/105Rd 5: 175/115
*Rx+ WeightRd 1: 135/95Rd 2: 155/105Rd 3: 185/125Rd 4: 205/135Rd 5: 225/145
Put up the time to finish the WOD. Ex: 24:20 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. Monkey Grip Deadlift4-4-4-4Increase weight every set
B. EMOM 12Min 1: Double KB Deadlifts (53’s/35’s)Min 2: 50m DB Farmer Carry (50’s/35’s)*Min 3: Cal RowMin 4: 50m DB Farmer Carry (50’s/35’s)*
*Rx+ 70’s/50’s
Put up load for deadlift and complete DL and Cals from the EMOM. Ex: 335#, 65+61=126 Rx.
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
