Hanna
Warm-Up
Coach’s choice
WOD prep
Prep the the push jerk to wod weight
WOD
Teacher’s Pet
5 Rounds on the 4 minutes
15/11 cal row
18 push jerks (115,75)
21 Ab-mat sit-ups
*Record your times for each round.
Option 2:
5 Rounds on the 4 minutes
15/11 cal row
18 push jerks (95,65)
21 Ab-mat sit-ups
Option 3:
5 Rounds on the 4 minutes
12/8 cal row
15 push jerks (75,50)
18 Ab-mat sit-ups
Post WOD
Foam roll Lats and Thoracic spine 5 minutes.
CFS Brief:
Whole Life Challenge Starts January 20th. There is still time to join in!
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge. After you register you will see an orange box on your profile page that says join or create a team. Click on that and search CrossFit Synergistics and join our team!
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
How fitting. “Teacher’s Pet” and a picture of Hanna for inspiration. Let’s go!
Teacher’s Pet: 65# Push Jerk
Round 1: 2:58
Round 2: 3:06
Round 3: 3:21
Round 4: 3:26
Round 5: 3:31
Great workout! Push jerks definitely catch up to you as 18 is a big set. Row was good and sit ups were a good way to catch your breath. I saw the photo of Hanna and thought it was me – the resemblence is uncanny!!
Yes, uncanny Deb.
Teachers pet RX
2:39
2:47
3:08
3:15
3:38