Warm-Up:
Coach’s choice
WOD prep:
Prep the lifts.
WOD:
Option 1 Opens:
Air Force (Top Gun) for time:
20 Thrusters, (95,65 )
20 Sumo Deadlift High-Pulls, (95,65)
20 Push Jerks, 95,65
20 Overhead Squats, (95,65 )
20 Front Squats, (95,65)
(4 Burpees at the top of each minute)
*Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute…
Option 2 Performance:
20 Thrusters, (95,65 )
20 Sumo Deadlift High-Pulls, (75,50)
20 Push Jerks, (75,50)
20 Overhead Squats, (75,50)
20 Front Squats, (75,50)
(4 Burpees at the top of each minute)
Option 3 Functional:
20 Thrusters, (45,35)
20 Russian KB swings (35,26)
20 Push Jerks,(45,35)
20 Overhead Squats, (45,35)
20 Front Squats, (45,35)
(4 Burpees at the top of each minute)
Post WOD:
Foam roll
CFS Brief:
The 2019 CrossFit Open are here. Week 3 is this Friday 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.
Air Force: 7:48 75#. Don’t forget Breakfast Wednesday tomorrow! Meet at the box at 7:30 a.m. We will probably go to J & M Diner unless there is someone who has to stay close.
Air Force: 9:45 | 35# | dowel for OHS
I knew the burpees would be awful and it proved to be true. I was glad I went with the dowel for the OHS as they are a challenge for me. Congrats to Alex on his 5th place status in the Opens – keep up the great work! We are CFS proud!
Air Force: 12:34 | 55# All Lifts
Holy shoulders!! For me the burpees were the least of my worries 🙂 I focused on practicing the lifts and working technique. I think the lunges from Sunday caught up to my legs during the thrusters and overhead squats. Very proud of Alex!! He always makes us proud. And a big shout out to Becka for crushing her initial 19.2 score on her re-do last night – so fun to watch and be a small part of that success!! (I did do the counting). Thanks Frozen!
So Maverick, what’s the strategy on this one?
And congratulations to Alex, although us 7:30 people are always the last ones to know about that stuff.
I tried to keep my sets reasonable and use the burpees as recovery. I did not go to failure during the sets of 20. That said, I don’t mind burpees, so the thought of having to do another set of four of them did not cause distress. Oh, and it’s four burpees, not five. I think I just automatically go to five.
Thanks Deb.
I’m still recovering from the 200 on Sunday. I think that there was a lot of scaling or cheating in that WOD because I finished dead last.