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Day: November 10, 2019

WOD: 11/11/19

Posted on November 10, 2019November 7, 2019 by CFM Coach

MODIFIED HOLIDAY SCHEDULE TODAY: 8-10 AM, 4:30-6:30 PM

Conditioning 
”Hot Shots 19”
6 RFT:
30 Air Squats
19 Power Cleans (135, 95)
7 Strict Pull-ups
400 Meter Run

Extra Credit
Banded Pull-through: 4 x 25. Rest 60s.

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CrossFit Merced is the original CrossFit affiliate in our town.

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World Class Fitness in 100 Words

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.

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