WOD: 11/6/19

THIS UPCOMING FRIDAY, NOVEMBER 8, SOME OF US WILL BE HEADING UP TO RESIDENT CROSSFIT IN MODESTO TO JOIN THEM AT FRIDAY NIGHT LIGHTS FOR OPEN WOD 20.4.  ALL CFM MEMBERS AND FRIENDS ARE INVITED TO JOIN.  ASK A COACH TO GET YOU CONNECTED WITH THE EVENT!

Conditioning 
AMRAP 25 with a partner:
100 Double Unders
80 Calorie Row
60 Burpees
40 Walking Lunges
20 Calorie Bike
*One person works at a time – split as desired.

Alternate Option for Rowing:
– 60 Calorie Ski Erg
– 800 Meter Run

Extra Credit 
1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest

WOD: 11/5/19

Skill/Stability/Strength
1a) Slight Decline DB Bench Press: 2/5 x 10.
– elevate the front of the bench on a 45# plate – roughly 3” off the floor
– use the same weight or slightly heavier than last week
1b) Inverted Rows: 2/5 x 15.
– 2 warm-up sets then 5 work sets.
– same set-up as last week

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Shoulder-2-Overhead (135, 95)
Box Jumps w. a step down (24, 20)
Toes-2-Bar

15:00 Time Cap

Extra Credit 
Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead

WOD: 11/4/19

Skill/Stability/Strength
1) Front Squat: 2RM in 10 sets.
– Goal: 90-95% of current 1RM if known
– 1RM is being tested on 11/18.
– Beginner: 5 x 5, adding weight if form permits

2) Power Clean: 3 x 3, touch n go – building to work weight.

Conditioning
”Simple Man”
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)

8:00 Cap

 Extra Credit
Banded Pull-through: 4 x 25.
– sumo stance