WOD Wednesday 1/15/20

by | Jan 14, 2020 | News | 8 comments

Warm-Up:
Coach’s choice

WOD prep:
15 minutes to build to a heavy complex
1 snatch grip deadlift
1 hang power snatch
1 overhead squat

WOD:
Opens WOD 14.1
AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75,55)
The load for the power snatch you should feel good moving 5 touch and go with a 5 to 10 second reset between the 5 reps. The load is meant to be light for this workout.

Options for the double-Unders:
1. 30-speed steps
2. 45 single unders

Post WOD:
Barbell calf smash and lax ball draw the sword.

CFS Brief:
Nutre Meals is now delivering fresh meals to CFS weekly!
Click here for details

6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)
ā€“ Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)

 

8 Comments

  1. Deb.
    Deb. on January 15, 2020 at 8:52 am

    Heavy (Great-Looking) Complex: 70#
    Open WOD 14.1: 4+32 | 50# | Speed Steps
    Always fun getting to lift with Ilana…and near Ryan because he could not stop talking about snatches are his favorite lift šŸ™‚
    I had never done 14.1, so did not have a previous. I felt like I kept things moving along. My first two rounds were 8/7 and the second two were 5/5/5. In my mind they looked good, but who knows what the “reality” version looked like. Thanks for a fun morning Frozen!

  2. Jamie
    Jamie on January 15, 2020 at 8:56 am

    Complex: 70#

    14.1: 4+45 | 60#, single unders

    The last time I got to work on Overhead Squats, I failed my attempt at 70#. My progression this morning was 45#, 55#, 60#, 65#, 70#, so 70# was a PR.

  3. John
    John on January 15, 2020 at 9:00 am

    Nice PR Jamie!

  4. John
    John on January 15, 2020 at 9:01 am

    Deb the reality is your lifts looked great and a great load choice for.the wod.

  5. Ryan
    Ryan on January 15, 2020 at 9:17 am

    complex: 115#

    14.1 previous: 4+32

    14.1 today: 4+40.

    Power snatches always seem to make my back tighten up, happy with a modest improvement here šŸ˜‰

  6. Deb.
    Deb. on January 15, 2020 at 9:20 am

    Thank you! I appreciate the feedback very much šŸ™‚

  7. Tracey
    Tracey on January 15, 2020 at 9:53 am

    Complex: 40#
    14.1: 5+26@ 30#, singles

    Split my power snatches into sets of 5’s to keep my form in check – I think I accomplished the goal as John only came over once to chat šŸ™‚

    Went with singles to try not to annoy my achilles too much. I’m limping a bit but hopefully I’ll recover quickly.

  8. Ilana
    Ilana on January 15, 2020 at 5:32 pm

    Heavy complex with Deb: 75#
    Thanks for the tips on form today, John. Keeping my shoulders back was a good cue, and Iā€™m glad I had that in my head during the WOD! Deb, your lifts looked GOOD today!

    14.1: 4+52 (singles, 45#)
    I actually started with speed steps, but those fell apart in round 2 and were definitely slowing me down, so I switched to singles.