Franz
Warm-Up:
Coach’s choice
WOD prep:
With a 46 minute clock minute 0 to 16
On the 4 minutes for 4 rounds
Rope/Snatch/Burpee complex
4 sets to build to WOD weight. Everyone starts with a bar.
20-speed steps
then
1 snatch grip deadlift
1 hang power snatch from the pockets
1 hang power snatch from above the knee.
then
1 burpee box jump
*When choosing WOD weight you should be thinking about getting the reps done in 3 sets or less.
Rest 16-21(5 minutes)
Then minute 21 begin “Speedy Gonzales”
WOD:
“Speedy Gonzales” for time (25-minute cap) or total reps.
800 m run or 400 Speed steps
21 Hang Power Snatches Option 1 (95,65) Option 2 (75,55) Option 3 (55,35)
21 Burpee Box Jumps (24,20)
400 m run or 200 Speed steps
15 Hang Power Snatches (same)
15 Burpee Box Jumps (24,20)
200 m run or 100 Speed steps
9 Hang Power Snatches (same)
9 Burpee Box Jumps (24,20)
Post WOD:
2-minute cooldown bike then foam roll for 4 minutes
CFS Brief:
*We will have a regular schedule on Saturday & Sunday.
*Free class Friday 12/6/19. It is an opportunity for anyone to try CrossFit. This is not a free drop-in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday.
Note – Even though the time listed on our schedule shows 5:30 pm – 6:30 pm – all classes on Friday, December 6th are available. Simply register here so we have your digital waiver signed and then come to any class. Link to register for Free Class Friday
*Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
*CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!
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