Becka

Warm-Up:
Coach’s choice

WOD prep:
Prep the dead lift to WOD weight
Skill: Hand stand push-up practice

WOD:
Speed Buggy
Option 1 Opens
3 Rounds for time of:
9 Lateral Burpees over the bar
6 Strict Handstand Push-ups
3 Deadlifts (275,185)
*Rest 3 minutes
then
3 Rounds
9 Lateral Burpees over the bar
6 Strict Handstand Push-ups
3 Deadlifts (275,185)

Option 2 Performance:
3 Rounds for time of:
9 Lateral Burpees over the bar
6 Handstand Push-ups (2 yoga blocks)
3 Deadlifts (225,150)
*Rest 3 minutes
then
3 Rounds
9 Lateral Burpees over the bar
6 Strict Handstand Push-ups (2 yoga blocks)
3 Deadlifts (225,150)
*Scale the deadlift load so can keep your sets unbroken.

Option 3 Fitness Functional:
3 Rounds for time of:
9 Lateral Burpees over the bar
6 Handstand Push-ups
3 Deadlifts (135,95)
*Rest 3 minutes
then
3 Rounds
9 Lateral Burpees over the bar
6 Dumbbell strict Press (AHAP but for unbroken sets)
3 Deadlifts (135,95)
*Scale the deadlift load so can keep your sets unbroken.

Post WOD:
Banded Hamstring stretch

CFS Brief:
The 2019 CrossFit Open are here.  We’ll do the Opens workouts in classes and as an option on Mondays.  
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in.  You can simply log into Zen Planner and show them your latest membership fee on your phone.

Come join the the CrossFit Synergistics Spartan Team!

Boston Sprint – Saturday, May 11th 2019

Charlton, MA

2:00 pm start time.

Kids 14 to 17 may participate with an adult.

Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)

Register under the CrossFit Synergistics team for the 2:00 pm start time.  

Register here for the race

Click here for the 60% off Groupon

Email John with any questions john@cfsyn.com.

We will be having Spartan team training on Saturdays @11:30 am.