Scott
Warm-up
Coach’s choice WOD
Prep: Skill hang power snatch. Build to wod weight. WOD:
Crimes of Passion
EMOM 30
Minute 1 – 40 double unders
Minute 2- 1 Hang power snatch (115,75)
Minute 3 -10 Hand stand push-ups
*Add 1 snatch every minute ending at 10 snatches in the minute.
* Subtract 1 Hand stand push-up each round ending at 1 Hand stand push-up.
Option 2:
EMOM 30
Minute 1 -30 double unders
Minute 2-1 Hang power snatch (75,50)
Minute 3- 10 Dumbbell strict press(35,20)
*Add 1 snatch every minute ending at 10 snatches in the minute.
* Subtract 1 Dumbbell strict press each round ending at 1 Dumbbell strict press.
Option 3:
EMOM 30
Minute 1 – 80 single unders
Minute 2-1 Hang power snatch (45,35)
Minute 3- 10 Dumbbell strict press(25,15)
*Add 1 snatch every minute ending at 10 snatches in the minute.
* Subtract 1 strict press each round ending at 1 Dumbbell strict press.
Post WOD
Foam roll lats 2 minutes per side. 1 random act of kindness.
CFS Brief:
Free class Friday. All classes are free for anyone new to Cross fit. Tell a friend bring a friend.
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
So happy the wod was revised! It was nice to come back to CFS for this one.
Dubs as Rx (felt pretty good)
75# HPS
35# dumbbell strict press
Crimes of Passion: 80 Singles | 50# Hang Power Snatch | Band-assisted Handstands
Fun times this morning watching JD dance in between sets! All sets of snatches were unbroken as were the handstands. We had a very randomly kind class 🙂
Crimes of Passion
40 doubles first 5 rounds. 50 doubles last 5 rounds
#95 snatch all unbroken.
Strict HSPU all unbroken. Last round of HSPU did 1 strict followed by 9 kipping.