Roland
Warm-Up
Coach’s choice
WOD prep
15 minutes to build to a 1 RM Jerk (split jerk or push jerk).
Jerk (from the rack)
If not going over head
3 rounds of:
1) 6-8 DB Bench Press
2) 15 (CrossOver Symmetry) Back Flies
3) :60 Plank
WOD
Bottom Feeder
AMRAP 15
200m run
15 Kettle bell swings(70,53)
12 Burpee Box Jumps (24,20)
9 Hand stand push-ups
Option 2:
200m run
15 Kettle bell swings(53,35)
12 Burpee Box Jumps (24,20)
9 Box Hand stand push-ups
Option 3:
200m run
15 Kettle bell swings(35,26)
12 Burpee Box Jumps (20,12)
9 Hand release push-ups
Endurance & Stamina:
5000m time trial
This is one of the monitor’s preset standard workouts. Row a 5000 meter time trial, going for your personal best. After you’ve rowed, post your score to coments.
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
1Rep Heavy Push Jerk: 90# (One day I will figure out how to turn my brain off so that I just lift and not think)
Bottom Feeder: 2+234 | 35#KBS | Strict Handstand Pushups to 1.5 Ab Mats
I was 2 reps shy of completing 3 full rounds. The burpee box jumps were tough, possibly having flashbacks to doing 150 burpees last week in Hansen. It was nice to run outside and no doubt will be even nicer as the day goes on. Almost more people than boxes in the 5:30am class!!
115# more of push press than jerk. Need a lot more practice. Did 30 cal bike instead of run and step ups on box, along with hand release PU. 53# KB
2 rounds plus 3rd bike and 23 reps. Great energy in the box at 530 to start the day.