The calm before the storm.. Come and get it!
Warm-Up
Coach’s choice
WOD prep
Prep the Bench press and squat clean to WOD weight.
WOD
Sticks and Stones
EMOM 30
Minute One 5 Bench press (185, 125)
Minute Two 5 Squat clean (155, 105)
Minute 3 Rest (Spot the bench press)
*Scale loads as needed.
Option 2:
EMOM 30
Minute One 5 Bench press (155, 105)
Minute Two 5 Squat clean (125, 85)
Minute 3 Rest (Spot the bench press)
*Scale loads as needed.
Option 3:
EMOM 30
Minute One 5 Bench press (115, 75)
Minute Two 5 Squat clean (95, 65)
Minute 3 Rest (Spot the bench press)
*Scale loads as needed.
Endurance & Stamina
21 minutes with rate increase
Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.
CFS Brief:
CFS Brief:
Day 4 of 21 day challenge.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Sticks + Stones: 75# bench and bike vs squat cleans (10 cal)
Good mod for me to help build my quad strength. Thanks John! Fun to partner with GeorgeAnn and Melissa today!
Squat clean: 155#
Bench press: 155#
Cleans got met-con-y. Fun workout
Sticks & Stones with Kim “I can out-bench anyone” and Becka “Do we do these squat cleans with one arm or two?!”: 85# Bench for Deb and Becka 115# for Kim | 70# squat cleans for Deb and 105# squat cleans for Becka and power cleans for Kim
Felt very good on both the bench and the squat cleans. Focused on the fast movement through the squat clean and felt like I could have handled more weight. As Frozen said to me, “You move much better when you don’t think”. I do most things much better when I don’t think. 🙂
Nice to see you so early!!