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
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 AbMat Sit-ups
30 Power Snatches(95,65)
50 AbMat Sit-ups
70/50 Calorie Row
Option 3:
70/50 Calorie Row
50 AbMat Sit-ups
30 Power Snatches(75,50)
50 AbMat Sit-ups
70/50 Calorie Row
*Scale load as needed.
Endurance and Stamina
1 mile tire roll. Every other telephone pole perform 10 tire jumps.
CFS Brief:
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 have been chosen!
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box 109 in Natick.
Sweet Science. 16:25. 35# DB alternating snatches. 60 reps.
13:03
50 cal bike
25 sit-ups / 25 weighted sit-ups (8#)
30 hang muscle snatch (65#)
25 weighted sit-ups (8#) / 25 sit-ups
50 cal bike
Fun workout and great to see so many folks really pushing themselves! Lots of energy in the box today. Great work by Hanna managing a giant class!
Snatch Prep Complex: 55# Definitely a limiting factor to stay in that pockets position on the first movement.
Sweet Science: 18:50 55# I was glad to push the snatches, and even more happy to get through them. I probably should not have put my rower next to Matt and when he got off after the first row, I looked and him and said “Really?” to which he responded “Really.” I was at 35 calories and he had done 70. He did provide some good advice after the workout and I will try to implement the next time. Look out Ryan and Matt, I’m coming after you! Thanks JD for the yells from the bike and to Hanna for the cues on the snatch. All very helpful 🙂 Oh, and I wrote smaller this morning Ken…
Thanks Deb, but Friday is my “rest day” and there is also no 7:30 WOD on Friday, so you can use all the extra room you want on the whiteboard on Fridays. 🙂 But thanks for thinking of us!
Please share Matt’s wisdom – when I saw he was off the rower in something like 2 minutes I think I said “what?” I don’t know where I was at calorie wise but it was probably less than 35! Great work on getting through the snatches, Deb!
Sweet Science: 19:00, 50# power cleans vs snatches
Still trying to rest my left shoulder so opted for cleans versus snatches. The abmats were my downfall today. The first 25 weren’t an issue, then I broke them into sets of 10. But the second set of 50 were painful. I was aiming for sets of 10 but after the first 20 I had to drop to sets of 5. For some reason me+abmats=bum rash. I can’t seem to figure out how to not make it happen. So here’s to a few days of uncomfortable sitting.
I will keep this in mind for next Friday 🙂 It was a good workout that I’m sure you would have enjoyed…Hope to see you during the weekend!
Nice job working through that one! As for the chafing…it always seems to happen very early on in a big set of sit ups 🙂
I should be at the 9:30 WODs on both Saturday and Sunday Deb, but I know that is late for an early riser like you. If you slack off and go to 8:30 maybe I’ll catch you at the cross-over.
I will keep an eye out for you 🙂
Complex to #105
Sweet Science: 18:06 #95
Those ab mats get ya!
Snatch complex to 55#, although I was doing my own version and got to 70# and Deb informed me that I needed to go from pockets, not from lower. Turned out I couldn’t do 70# from “pockets!” Oh well!
WOD: 15:23 (50#)
But the Hang Power Snatch looked great!!!
😘