Ted
Warm-Up
Coach’s choice
WOD prep
Warm the power clean and hang power clean up to wod weight.
WOD
Clean Slate
EMOM x 25 (complete the complex – AHAP with good form).
1 power clean
1 hang power clean
5 Push-ups
Post WOD
Foam roll IT band 2 minutes per side.
CFS Brief:
Free class Friday 1/5/17
Whole Life Challenge Starts January 20th (Early registration ends January 3rd)
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge. After you register you will see an orange box on your profile page that says join or create a team. Click on that and search CrossFit Synergistics and join our team! The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
Warmups did 75# one leg HPC x 3…felt really good, but stopped there. Probably not the brightest thing to do.
WOD: 25 rounds of 2 strict pull-ups and 5 push-ups.
Clean Slate: 75# x 15 Rounds | 80# x 10 Rounds | 5 Push Ups each Round
Great opportunity to focus in on form and the one point of performance you need to work on (I picked one of many). Push ups felt really good. Fun to see JD doing one-legged HPC with my bar…
85# x 20 / 90# x 5 / 5 push-ups
Nice to slow it down a little and work on technique!
Clean Slate:
10x #135
10x #145
5×155
125 x 5
135 x 5
145 x 5
155 x 5
165 x 3
170 x 1
175 x 1