WOD Tuesday 4/16/19

by | Apr 15, 2019 | News | 5 comments

Warm-Up:
Coach’s choice

WOD prep:
Power snatch balance 3 second pause at the bottom. 15 minutes to build to a tough double. On the 2:30 (6 sets)

WOD
Option 1 & 2
“Rowing Randy”
5 Rounds:
15 Power Snatches (75,55)
21/15 Calorie row
*Athletes should be comfortable 5 unbroken reps.  Scale load as needed.

Option 3:
“Rowing Randy”
5 Rounds:
10 Hang Power Snatches (45,35)
21/15 Calorie row

Post WOD:

Aglile 8

CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm 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.

 

5 Comments

  1. Rob M
    Rob M on April 16, 2019 at 8:13 am

    Rowing Randy: 13:00 Rx. 115# prep.

    “Breakfast Wednesday” tomorrow. Meet at the box at 7:30am. Everyone welcome. Spoon in Hopkinton might be due for a visit but we’ll decide in the morning.

  2. Ilana
    Ilana on April 16, 2019 at 8:39 am

    16:28 (45#)
    I really liked this WOD!

  3. JD
    JD on April 16, 2019 at 9:37 am

    Snatch balance…up to 95#, but bringing the bar back down for the second always feels awful, so that was the limiting factor.

    15:51 @ 75#, but doing Hang Power Snatch.

    Weights were ok…but bending down didn’t feel great on the knees.

  4. Roland
    Roland on April 16, 2019 at 9:34 pm

    Snach Balance to #95
    Rowing Randy 14:15 RX

  5. Eric Bucher
    Eric Bucher on April 17, 2019 at 9:14 am

    Snatch balance 65#
    Rowing Randy 14:49 55#