WOD Friday 12/8/17

by | Dec 7, 2017 | News | 5 comments

Warm-up
Coach’s choice

WOD Prep:
Snatch position complex work to a perfect snatch
From top down
Find pocket position
Find below knee positron
Find floor position
Find below knee position
Back to pocket position then power snatch

Practice your dead lift between sets.

WOD:
Opens 15.1
AMRAP 9
15 Toes-to-Bars
10 Deadlifts (115,75 )
5  Power snatches (115,75 )

Option 2:
15 Toes-to-Bars
10 Deadlifts (95,65 )
5 Power snatches (95,65 )

Option 3:
15 Knees to 90
10 Deadlifts (75,50 )
5 Power snatches (75,50 )

Post WOD:
Banded overhead distraction 2 minutes per side.

CFS Brief:
Perform a random act of kindness today!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!

 

 

5 Comments

  1. JD
    JD on December 8, 2017 at 8:04 am

    Always fun to get back to CFS after a week traveling.
    Should have gone lighter to work on form (thanks for the continuous cues CC)…but decided to try it as a repeat of previous 15.1 efforts.

    First time = 106 Rx
    Last time = 88 Rx
    This time = 106 Rx

  2. Deb.
    Deb. on December 8, 2017 at 8:40 am

    15.1: 4+5 | 50# | TTB
    Previous: 3+3 | 50# | TTB
    A lively class this morning with many cues from CC and gentle reminders about how to move a weight, even if it is not “heavy”. Fun time with the squat drills and ever so thankful for good ankle mobility.

  3. Deb.
    Deb. on December 8, 2017 at 9:08 am

    Always nice to have you back (and you front)!!

  4. Roland
    Roland on December 8, 2017 at 1:23 pm

    Complex: #105
    15.1 Redo – 4 Rounds RX, 120 reps
    Original 15.1 on 2/25/15 – 96 Reps
    CFS Redo on 1/21/16 – 107 Reps

  5. John(Frozen)
    John(Frozen) on December 9, 2017 at 7:56 am

    Nice work! Your average power output improvement would look nice on a graph:)