Warm-Up
Coach’s choice
WOD prep
2 position snatch
Pockets
Above knee
Back to pockets then power snatch.
* Work your way up to a heavy single.
WOD
Rusty Cage Last Done on 5/27/17
AMRAP 20
15/10 Cal row
10 Burpees
5 Stone to shoulder @ AHAP
Endurance & Stamina:
4 x 1000m / 1 min easy
Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.
CFS Brief:
18.5 released Thursday night at 8pm.
Get your 18.4 scores in by 8pm Monday night!
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
Re-did 18.4: 153 with a 7:20 tiebreak time. So close. Thanks to JD for judging and encouraging me along!!
Previous on Friday was 147 Reps. (Scaled) 95# | 135# | HRPU
You crushed it Deb! Way to battle through those heavy deads! I’m around tomorrow if you want another go!
Went in to give 18.4 scaled a try and decided to play it smart and abort. HRPU were the hard part…definitely identified a weakness. Scaled deadlift weight of 135# caused the issue of the day. Light weights sometimes let you get away with poor form and I paid the price. Flew through the 21 & 15 deads…and felt something tweaking in my back. Felt it even more during the 21@185# and decided after the first bear crawl that I should probably shut it down. I only had 2ish minutes left so probably wouldn’t have gotten it all done unless I really flew and that would exacerbate the twinge I was feeling. Thanks for keeping me smart Deb!