Day 16 Nutrition Challenge!
Warm-Up
Coach’s choice
WOD prep
Build to WOD weight.
WOD
Lay Down Sally
Option 1 Opens:
5 rounds for time
30 Ab-mat Sit-ups
20 x 10 Meter Shuttle Sprints
6 Clean and Jerks(155,105)
Option 2 Performance:
5 rounds for time
30 Ab-mat Sit-ups
20 x 10 Meter Shuttle Sprints
6 Clean and Jerks(135,95)
Option 3 Functional:
5 rounds for time
30 Ab-mat Sit-ups
20 x 10 Meter Shuttle Sprints
6 Clean and Jerks (95,65)
*Scale loads as needed.
Post WOD
Banded hamstring stretch.
CFS Brief:
Day 16 Nutrition Challenge!
CrossFit Opens start in 37 days!
Lay Down Sally; 18:39 135# (switching to deadlift strict press and 20 cal bike after tweaking a muscle during round 4 sprint 6). Had fun being left in the dust by Ted and his rapid sit-ups! Already looking forward to next “Breakfast Wednesday”.
Lay Down Sally: 18:18 | 75# Took today as a moderate day as I could have gone heavier on the Clean and Jerk, but felt good about my choice. A fun little triplet – the shuttle runs were more about not losing count than anything else 🙂 A nice crowd at 5:30 kept the energy up! I will definitely make a plan to attend “Breakfast Wednesday” soon! Thanks Frozen!
17:22 @ 135#. Nice to be off the 🐐 for a day 😜
Lay Down Sally: 17:51@65#. Came to move light on the bar & a little quicker in my sprint. Was successful with the bar & a-okay with my sprint! Thanks John another fun 9:30!
I’m shocked that you didn’t throw a few Curtis Ps into the middle of the cleans and jerks Deb. We might just try that at 7:30.
I think you SHOULD do that Ken! Not to worry, you will still feel the effects of the Curtis Ps when you do the shuttle sprints 🙂
20:47 #135
17:06 @115
Lay Down Sally: 19:53 95#