Mike & Colin
Warm-Up
Coach’s choice
WOD prep
3 position snatch
1 snatch from pockets
1 snatch from below the knee
1 snatch from the floor
Build to WOD weight, heavier if capable.
WOD
Sweet Science Compare from 10/29/18
For Time:
70/50 Calorie Row
50 Ab-Mat Sit-ups
30 Power Snatches(135,95)
50 Ab-Mat Sit-ups
70/50 Calorie Row
Option 2:
70/50 Calorie Row
50 Ab-Mat Sit-ups
30 Power Snatches(95,65)
50 Ab-Mat Sit-ups
70/50 Calorie Row
Option 3:
70/50 Calorie Row
50 Ab-Mat Sit-ups
30 Power Snatches(75,50)
50 Ab-Mat Sit-ups
70/50 Calorie Row
*Scale load as needed.
Indurance & Stamina:
EMOM 20
Even minute 50 double unders
Odd minute 10 burpees
CFS Brief:
CFS Holiday Party this Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
*New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
If that picture is supposed to be Mike O’Neill and Colin O’Hearn, the kettlebell for Mike is too heavy. It should be 26#.
#45 DB snatch.
Sweet Science. 16:52. 60 alt #35 DB. Previous. 16:25.
Snatch Complex to 55#
Sweet Science: 16:43 | 55# (Previous 18:50 at 55#)
I do like this workout even with 100 Calories of rowing 🙂 The snatches felt pretty good today even though overall I was tired going into the WOD. I broke them into sets that I could drop and reset relatively quickly so I kept moving. Big class at 5:30, so there was good energy in the box and great to see everyone fight until the end. Kudos to Lindsay for rowing really strong throughout the final 25 calories! Thanks Hanna!!
Sweet Science: 16:52 | 25# snatches (Previous 19:00 with 50# cleans)
Last time we did this workout I had a shoulder issue so I did cleans at a heavier weight than the snatches. I looked up my workout notes and the abmats were my downfall last time and usually are, but today I got through them pretty swiftly and – no chaffing. I think I’m figuring it out – it’s only taken me 1 year and a half! And I just want to thank Heather for the early morning giggles. You know what I’m talking about.
15:31 @95#
previous: 15:49 @95#
17:10 @ #95
Previous 18:09 @ #95
LOL!