Warm-Up
Coach’s choice
WOD prep
Prep the clean, kettlebell swing and snatch.
WOD:
For Time
26 Power Cleans (95,65)
100 Double Unders
(Break or Trip: 5 Burpees)
100 Kettlebell Swings (35,26)
(Break: 100m run)
26 Power Snatch (95,65 )
Penalty for breaking or tripping on the double-unders is 5 Burpees. Penalty for breaking on the kettlebell swings is 100m run.
Option 2:
For Time
26 Hang Power Cleans (75,50)
75 Double Unders
(Break or Trip: 5 Burpees)
100 Kettlebell Swings (26,18)
(Break: 100m run.)
26 Hang Power Snatch (75,50 )
Penalty for breaking or tripping on the double-unders is 5 Burpees. Penalty for breaking on the kettlebell swings is 100m run.
Option 3:
For Time
26 Hang Power Cleans (45,35)
200 single Unders
(Break or Trip: 5 Burpees)
100 Kettlebell Swings (18,13)
(Break: 100m run.)
26 Hang Power Snatch (55,35 )
Penalty for breaking or tripping on the double-unders is 5 Burpees. Penalty for breaking on the kettlebell swings is100m run.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 6
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
I see a whole bunch of 100 meter runs for me tomorrow morning. Ugh.
Bonus Fitness: 14:43 | 55# Clean/Snatch | 200 Singles | 26# KB
Cleans went pretty smoothly. Singles were unbroken. Broke the KBS into 30,60,85,100 so ran 3 times (not too bad Ken) and then broke the snatches up to sets I could turn over relatively smoothly. Today’s lesson, the burpees and 100M run are NOT penalties…they are “Bonus Fitness” 😬 Thanks Hanna!!
15:40 Rx
10:57rx
No burps
No run
No bonus fitness😁
14:30 (200 singles/55# barbell)
Unbroken singles, did the kettle bell swings in four sets of 25. I ran three times, and appreciated the break from the kettle bell swings! I broke my snatches into five sets!
It wasn’t bad at all Deb because it was only 35 pounds. The other WOD I did with 100 unbroken must have been 53#. I did 30-25-25-20. Ran three times and did three sets of burpees. It was fun.
The lighter KB made the difference, but still taxed the legs for the set of snatches 😬 I’m glad you had fun – everyone should have this much fun!!