Warm-Up:
Coach’s choice
WOD prep:
Prep the clean & jerk to 50 to 60% of 1 rm. Split jerk if you like.
Skill work: toes to bar & double under practice between sets of clean and jerks
WOD:
Option 1 Opens:
EMOM 18
Minute 1: 10 Toes to Bar
Minute 2: 1 clean & Jerk
Minute 3: 30 double unders
* Climb to a heavy clean & Jerk
Option 2 Performance:
Minute 1: 10 Knees to 90
Minute 2: 1 clean & Jerk
Minute 3: 60 single unders
* Climb to a heavy clean & Jerk
Option 3 Fitness:
Minute 1: 15 Ab-mat sit-ups
Minute 2: 1 clean & Jerk
Minute 3: 30 Single unders
* Climb to a heavy clean & Jerk
Post WOD:
Thoracic spine roll out
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!
Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00 pm 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.
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.
Mystery WOD: 10 TTB | 65#, 70#, 75#, 80#, 85#, 90# C&J | :30 DU Practice
A perfect workout to follow up yesterday’s Kettlebell-Fest. This is a great triplet to focus on practicing movements and focus on form and technique. I so enjoyed the opportunity to practice double unders and really hope one day they just click for me so it is not so frustrating. It all goes to sh*t when I put the rope in my hand. I do like Ryan’s advice of “Let your head just go static…don’t think”. If only I could do that. Thanks for a fun morning Frozen!!
Active Recovery WOD: 165#, bike, sit-ups.
“Breakfast Wednesday” tomorrow. Meet at the box at 7:30am. We will decide in the morning but 33 Diner is the likely choice. Everyone welcome!
Fun joining the 6:30 again! And I still got to see my 5:30 peeps at the end of their class. Definitely feel like my workout today was more of a “recovery”. My scales didn’t feel very challenging but I did get some awkward double-unders the last round! Thanks to Lisa and Paul for the tips at the end of class!
WOD: c&j 65-95# / toes to rig/ 60 singles
Note: I was going to do GHD sit-ups but had a little wardrobe malfunction…. I will choose different tights next time! Then I started with 10 toes to rig and switched to 15 the last 4 rounds.
You will have to share your double under secrets!! Nice work!
Deb — I think that I still owe about ninety Russian kettlebell swings from the Kettlebell-Fest yesterday …. but after I finish them tonight, that this looks like a good recovery WOD. I just need to tape up the skin I tore off yesterday so I can swing around on the rig.
Surprisingly, my hands made it unscathed yesterday. I think they hurt more doing TTB today. Long gone are the days when my hands were delicate.
Ut oh on the wardrobe malfunction. That happened to me one day too 🙂 Nice work on your recovery day.
Recovery Tuesday:
C&J to #165, 15 Ab Mats for T2B
Clean and jerk to 110#, 10 GHD’s for T2B
The warm up mobility felt really good!
Thanks ladies!