WOD Monday 12/3/18

by | Dec 2, 2018 | News | 7 comments

Warm-Up
Coach’s choice

WOD prep
7 sets of
EMOM 2
Build to a heavy clean & Jerk

WOD
“CJC”  Last done on Monday 8/27/18
7 Rounds for time:
5 Clean & Jerks (155,105)
1 Round of “Cindy”
Cindy is 5 pull-ups, 10 push-ups, 15 squats

Option 2:
7 Rounds for time:
5 Clean & Jerks (115,75)
1 Round of “Cindy”

Option 3:
7 Rounds for time:
5 Clean & Jerks (95,65)
1 Round of “Cindy”

Post WOD:
Lax ball scaps and glutes 

Endurance & Stamina
Men 60-50-40-30-20 Bike
Women 50-40-30-20-10 Bike
*Rest 2 minutes between each set.

CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.

7 Comments

  1. JD
    JD on December 3, 2018 at 8:42 am

    Tough to get up this morning but crashed the 6:30 class.
    Prep: 165# as hang power clean and push press
    Wod: 14:55 @ 95# HPC / push press

  2. Deb.
    Deb. on December 3, 2018 at 8:58 am

    Heavy Clean and Jerk: 95#
    CJC: 13:47 | 75# C&J (Previous 15:38 at 75#)
    I really like this workout – anytime “Cindy” is part of the program, it’s a fun day. Great crowd this morning with a special guest appearance by Dave Vitti! We did miss Heather, but nice to have Dave in the House. Thank you Hanna!

  3. Ryan
    Ryan on December 3, 2018 at 9:38 am

    C&J: 170
    CJC: 14:17 @ 135#/RR; Previos 15:46@135#

  4. Eric
    Eric on December 3, 2018 at 10:23 am

    C&J: 155
    CJC: 13:08 @ 105#

  5. John
    John on December 3, 2018 at 2:13 pm

    17:58 @ 135. Hit a wall today. Working on nutrition and fasting. Had birthday Chocolate chip cookies the night before and it did not fuel my workout:( Imagine that… I am happy to have finished. And I am happy the cookies are gone!!

  6. John
    John on December 3, 2018 at 2:14 pm

    OH 205 for the clean & Jerk.

  7. Roland
    Roland on December 3, 2018 at 8:44 pm

    C&J to #185
    CJC: 14:42 #135 – Previous 16:26 #135
    Bar felt good today