Warm-Up:
Coach’s
WOD prep:
Prep the hang clean & Jerk
WOD:
Brick House
From 0:00-15:00:
AMRAP in 15 minutes
5 Hang Cleans (95,65)
18 Double-Unders
20 seconds Rest
Then, from 15:00-21:00
1 Rep Max Clean-and-Jerk
*Scale the load so hang cleans are unbroken.
*Scale for doubles 36 single unders.
Post WOD:
Foam roll for 5 minutes
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!
Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00 pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
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Brick House: 18 Rounds | 65# HPC | 38 Singles
Clean & Jerk: 95#
This workout was a lot of fun and gave you just enough rest so that you could find intensity every round. I tried to reel in Michelle, but she got just enough ahead of me that I was not able to make up the time 🙂 A big class at 5:30, but not to worry Ken, I wrote small…Good luck to anyone who is either re-doing 19.5 or left it until the last minute! Thanks Frozen!
Brick House: 15+15 | 55#, singles
1RM clean and jerk: 90# (PR)
Happy with the PR today on the clean and Jerk. I think I could have done 95 but ran out of time.
18 rx.
165 clean & j. Just missed the lockout @185…next time 😜
Awesome job!!
Thanks for being courteous to your 7:30 p.m. friends Deb. I’m looking forward to this WOD.
And Deb — did you notice the picture of Katya just sitting there are Hannah is working hard? So typical of Katya. She really should be more active.
16+5 (2xsingles)
Clean & jerk: 95# before 21 minutes, and 105# after the time cap! I spent too much time trying to figure out what weights I needed!