WOD Monday 7/8/19

by | Jul 7, 2019 | News | 6 comments

Warm-Up:
Coach’s choice

WOD prep:
1-second pause above knee hang power snatch. 15 minutes to build Build to a heavy double.

WOD:
Solara 
AMRAP 20
9 calorie Row
9 Hang power snatches (75,50)
15 calorie Row
15 Hang power snatches (75,50)
21 calorie Row
21 Hang power snatches (75,50)
27 calorie Row
27 Hang power snatches (75,50)

*At the call of “3, 2, 1 … go,” the athlete will start with 9 calories on the rower and 9 Hang power snatches before returning to the rower to perform 15 calories and then 15 Hang power snatches, adding six calories and six reps of hang power snatch every round for 20 minutes.

*Scale the load of the hang power snatch to allow you to maintain 5 unbroken reps throughout the 20 minutes.

Post WOD:
Agile 8

CFS Brief:
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Early Registration $39 June 4 through June 26
– Regular Registration $49 Jun 27 through July 7
– Last Minute Registration $59 July 8 through July 23

6 Comments

  1. Deb.
    Deb. on July 8, 2019 at 8:52 am

    Heavy Two 1-Second Pause Hang Power Snatch: 70#
    Solara: 27+28 Rx I knew this was going to be a spicy couplet as rowing plus “anything” and snatches plus “anything” is a challenging combination for me. A great way to kick off a Monday!! Nice to have JD, Ilana (and Michelle at the 6:30) back in the box after vacation! Matt was on a ‘staycation’, so we go to see him while he was having a relaxing week by the pool 🙂 And always fun to have Hanna leading the charge and getting us through the workout!

  2. JD
    JD on July 8, 2019 at 10:38 am

    Nice to be back in the box after a week of eating and drinking our way through Montreal and Quebec City with awesome people! Anyone traveling up there, hit us up for dinner recommendations…we’ve got our faves! Other than walking 4-8 miles every day doing the tourist thing, I worked out once, and sprained my wrist doing strict pull-ups…so today needed some modification.

    Just through the round of 39 when time ran out.
    Cal Bike (two legs and one arm)
    Right Arm DB Hang Snatch (30#)…all the reps.

  3. John
    John on July 8, 2019 at 11:58 am

    Solara
    33 + 39 cal row + 25 snatches rx

  4. Scott Warnetski
    Scott Warnetski on July 8, 2019 at 8:06 pm

    33 + 23 cals.

    Good to be back at CFS after a week at CF Cape Cod!

  5. Eric B Bucher
    Eric B Bucher on July 8, 2019 at 9:18 pm

    Solara: 33 rounds + 39 cal row + 6 snatches @ 55#

  6. Casey
    Casey on July 9, 2019 at 2:22 pm

    Heavy Two 1-Second Pause Hang Power Snatch: 60#
    Solara: 33 cal row + 22 snatches @ 45#