Exercise of the Day (WOD)
A. Snatch Complicated 5×1+1+1Hang Energy Snatch + Overhead Squat + Snatch[Athletes CAN reset for final snatch]-Full 1 set each 2:30-Begin at 50% 1RM Snatch and improve weight as type allows-Work as much as 70-80% to complete
B. Hedge Vine3 units:AMRAP 410 Toes to Bar10 Wall Balls (20/14 at 10/9ft)Relaxation 4 minutes between every AMRAP. Proceed the place you left off.
Rating load for snatch advanced and complete rounds and reps from the three AMRAP’s.Ex: 175#, 11+4 Rx.
Upcoming Occasions
Saturday, January twenty fourth CFM Rise Up: A Scaled Competitors! Speak to your coach or classmates to discover a associate to work with on Saturday! Every of the three exercises that Saturday morning within the competitors will emphasize a special side of our coaching with conditioning, weightlifting energy, and CrossFit abilities. Divisions might be similar gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to take part and expertise the enjoyable, supportive setting, and pleasure of our In-Home competitors! Join on the health club or click on right here for occasion particulars and to register!
Right now’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Health club- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Health club- Michael
And coming tomorrow…
A. Energy Clear & Jerk12min to work to a Heavy Complicated:Energy Clear + Entrance Squat + Push Jerk + Break up Jerk
B. For Time [9min cap]15 Burpees over the Bar8 Clear & Jerks (185/125)12 Burpees over the Bar7 Clear & Jerks9 Burpees over the Bar6 Clear & Jerks
Submit load for advanced and time for the WOD. Ex: 220#, 5:36 Rx.
