Warm-Up:
Coach’s choice
WOD prep:
Prep the thrusters and Kettlebell swings
WOD:
”Manhandler” (1:1) (27 total minutes)
5 Rounds of AMRAP 3:
3 Thrusters (95,65)
6 Box jumps (24,20)
9 Kettlebell Swings (53,35)
*3 minutes rest between rounds
*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 3 minutes. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
Option 2:
5 Rounds of AMRAP 3:
3 Thrusters (75,05)
6 Box jumps (24,20)
9 Kettlebell Swings (44,30, add a buddy to the #26 to make a #30)
*3 minutes rest between rounds
Option 3:
5 Rounds of AMRAP 3:
3 Thrusters (45,30)
6 Box jumps (20,12)
9 Kettlebell Swings (35,26)
*3 minutes rest between rounds
Post WOD:
Agile 8
CFS Brief:
Day 19 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
Manhandler: 238 RX
Box jumps after thrusters – eek. But a great way to start my day! Thanks John!
Manhandler: 236 Reps (13+2 Rounds) | 55# Thruster | 35# KBS
A much different workout than yesterday, but a great triplet! I agree with Ilana that the box jumps after the thrusters were tough and the thrusters after the KBS were also tough. I suppose there is a method to this madness. Definitely a great way to kick off the day – thanks for the ‘advice’ on thruster weight Frozen – it was right on!
Manhandler: 282 reps…not Rx.
Back squats instead of thrusters (95#)
Box Jumps as Rx
KBS @ 35#…mostly using my right arm but with the left on for stability
Definitely lit up the posterior chain!
Manhandler: 14 + 3 Rounds | 35# Thruster | 20″ Box | 35# KB (Russian)
Went very light on thrusters today to keep my focus on form as I struggle a bit with this movement. It was a good decision. I am really happy that box jumps continue to feel not so intimidating these days and I actually look forward to them. The mobility between rounds was awesome and very helpful for me.
ManHandler: 234 Reps RX – Finally got my legs back from this pasts Sunday’s squat-a-thon
R1 – 2+12
R2 – 2+11
R3 – 2+11
R4 – 2+9
R5 – 2+12
Were Johnny CrossFit and Alex pretending to be a baby kangaroo and kangaroo mother?
15 + 0 = 270 Rx. Way harder than the Chief, even with extra rest!