Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
House Party
3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95,65)
AMRAP 1: Toes to bar
Rest 2:00
Option 2:
3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (75,50)
AMRAP 1: Toes to bar
Rest 2:00
Option 3:
3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (45,35)
AMRAP 1: Knees to 90 or ab-mat sit-ups
Rest 2:00
Post WOD
Over head banded distraction 2 minutes per side
Endurance & Stamina WOD
2 x 2000m @ 26 spm plus bursts / 4 min easy
Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.
CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
House Party: 176 Total (45# Snatch|TTB)
Round 1: 32,10,17
Round 2: 32,13,15
Round 3: 29,13,15
I tried to hold numbers throughout the rounds. It was a valiant effort. Fun group at 5:30 and Rob even had some friends in the 6:30 🙂
198 total (45#)
Round 1: 41 / 17 / 9 = 67
Round 2: 39 / 19 / 8 = 66
Round 3: 37 / 19 / 9 = 65
Deb, awesome job on the toes to bar!
It’s too bad we could not have done this as a partnership – you could have done the bike and snatches and I’d do the toes to bar!! Great job to you! That was a tough little triplet.
Great work ladies! I miss all my peeps! Hope to see everyone tomorrow in the box!
R1: 65/18/15 = 98
R2: 65/18/12 = 95
R3: 59/12/11 = 82
Total: 275 #75
House Party!!
Julia’s dream was awesome!!!
Round 1 – 52 l 20 l 6
Round 2 – 52 l 19 l 5
Round 3 – 48 l 16 l 5
@55#, snatches felt good. . Still working on my T2B
324 I think @ 75#
Bike: 81/79/71
Snatch: 18/17/12
T2B: 18/17/11