Warm-Up
Coach’s choice
WOD prep
Prep the power clean
WOD
Bottom Dollar
4 minutes
500m row
21 Hang power cleans(115,75)
Max cal bike
Rest 4 minutes
4 minutes
500m row
15 Hang power cleans(135,95)
Max cal bike
Rest 4 minutes
4 minutes
500m row
12 Hang power cleans(155,105)
Max cal bike
Rest 4 minutes
4 minutes
500m row
9 Hang power cleans(185,125)
Max cal bike
*Your score is your total Cals on the bike.
Option 2 loads
(75,50)
(95,65)
(115,75)
(135,95)
Option 3 :
Row 400m
15 reps (55,35)
12 reps (75,50)
9 reps(95,65)
6 reps (115,75)
* Scale loads as needed.
Endurance & Stamina
3 x 10 min / 4 min easy
Row three 10 minute pieces. Row for four minutes at light pressure between each piece.
CFS Brief:
CBD Q & A With Melissa Gibson from Hemp & Humanity Tuesday April 10th, 7:30pm to 9:00pm
*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
39 cals @ 95
28 cals @ 115
25 cals @ 135
26 cals @ 155
Total 118
75# 10cal, 95# 7cal, 115# 7cal, 135# 5cal
Bottom Dollar:
1st round: 75# – 2 cals – I forgot to turn the bike on!!!!!!
2nd round: 95# 8 cals
3rd round: 105# – 5 cals
4th round: 115# (wasn’t feeling 125#) 8 cals – might of gone past the time mark.
Total of 23 cals.
Lesson of the day: REMEMBER to turn the BIKE on! Enjoy!
87, RX
Puckhead