Alex
Warm-Up
Coach’s choice
WOD prep
1 pocket snatch pull
1 above knee snatch pull
1 overhead squat
*Work up to a perfect complex.
WOD
Bat Cave
AMRAP 10:
5 power snatches (95,65)
10 Overhead squats (95,65)
30 double unders
Sub overhead walking lunges for squats (5 steps out and back.
Option 2:
AMRAP 10:
5 power snatches (75,55)
10 Overhead squats (75,55)
30 double unders
Option 3:
AMRAP 10:
5 power snatches (45,35)
10 Overhead squats (45,35)
60 single unders
Post WOD
Lax ball hips and glues 2 minutes per side.
CFS Box Brief:
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
Donate to our CrossFit Synergistics team page or start a personal donation page of your own.
Bat cave – 4 + 5 @ 55#
Snatch felt good but the overhead squats were tough!
The ball mobility was nice after FGB yesterday.
When you can’t get to the box, you have to your own programming…
“Rowing Nowhere”: 12:47
50 Air Squats
25 Cal Row
40 RKBS (40#)
20 Cal Row
30 Sit Ups
15 Cal Row
20 Push Ups
10 Cal Row
10 Burpees
5+44, 30#
Modified bat cave: hang power cleans, back squats and singles.
Shoulder not feeling so great after my face plant the other day so this combo worked better for me.
Great choices today and your back squats looked great!
Wendler strict press finisbed with 120 for 11 reps.
Bat Cave
6 rounds + 4 reps rx