WOD Monday 5/6/19

by | May 5, 2019 | News | 7 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements
WOD:
“Fran’s Clean Toes”
21-15-9
Thrusters (95,65)
Toes-to-bars
Power Cleans (95,65)
Chest-to-bar pull-ups

Option 2:
21-15-9
Thrusters(75,50)
Toes-to-bars
Power Cleans (75,50)
Pull-ups

Option 3:
15-12-9
Thrusters (45,30)
Knees to 90
Power Cleans (45,30)
Box assisted Pull-ups or ring rows.

*Scale the loads and movements to allow you to complete the reps in 2 sets or less. In option 3 the reps have been reduced to allow the athlete to keep up the intensity of the workout.

Post WOD:
Agile 8

CFS Brief:
Day 8 Nutrition Challenge

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7 Comments

  1. Rob M
    Rob M on May 6, 2019 at 7:48 am

    Fran’s Clean Toes: 16:43 option 2.

    Thanks Hanna and congrats to you and Becka for your second place at Resilience CrossFit!

  2. JD
    JD on May 6, 2019 at 7:50 am

    This one really taxed the grip! Keeping the thrusters light (65#) was definitely the right call or I might still be there!

    17:46…65#…the rest as Rx.

    Thanks to everyone who pushed me to finish my last few CTB as I brought up the rear!

  3. Deb.
    Deb. on May 6, 2019 at 8:50 am

    Fran’s Clean Toes (aka, Ryan and Matt Get Pedis): 17:24 | 55# Thruster/Clean | TTB | 28 C2B + 17 Pull Ups
    Like JD said, this one was very grip-intensive as each movement required you to hold on to a bar of some sort. I broke my barbell movements into sets of two, TTB done in two sets with the last round done in one set. The C2B were done in mini-sets of 2-3 and then I did the balance in unbroken pull ups (except for the last round when I did all 9 as C2B). A good way to work up the volume of C2B while still maintaining the intensity of the workout. I got to stare at Heather whenever I was on the rig, so that was fun 🙂 Great to see Hanna this morning and a big round of applause to her and Becka for their performance over the weekend!!

  4. Ryan
    Ryan on May 6, 2019 at 9:10 am

    16:03 Rx…Unbroken thrusters. Rig work got spicy!

  5. JL
    JL on May 6, 2019 at 9:28 am

    Frans Clean Toes. 16. #25 DB thrusters. Upped to #30 on the set of 9. #95 cleans all rounds. K290. Box assisted pull-ups.

  6. Tracey
    Tracey on May 6, 2019 at 9:30 am

    Fran’s Clean Toes 11:20 | 35# | K290 | Ring Rows

    Who comes up with these WOD names? I certainly hope Fran’s toes are clean, the other option makes me a little sick. I went light and safe in my weights and movements – Spartan on Saturday has me in body protection mode. It was awesome to watch all the C2Bs – kudos to those of you who were making that happen on a Monday!

  7. Roland
    Roland on May 6, 2019 at 9:22 pm

    Fran’s clean toes:
    17:36 #75
    Those C2B’s went quick.
    Don’t like Fran and don’t like her toes. 🙂