Warm-Up
Coach’s choice
WOD prep
3-Position Squat Snatch
Build to Heavy single
If doing option 2 or 3. Build to Heavy power snatch
WOD
Hound Dog
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115,75)
6 Lateral Barbell Burpees
rest 5 Minutes
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115,75)
6 Lateral Barbell Burpee
Option 2:
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Power snatches (95,55)
6 Lateral Barbell Burpees
rest 5 Minutes
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Power snatches (95,65)
6 Lateral Barbell Burpee
Option 3:
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Power snatches (75,50)
6 Lateral Barbell Burpees
rest 5 Minutes
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Power snatches (75,50)
6 Lateral Barbell Burpee
Post WOD:
Foam roll for 5 minutes
Endurance & Stamina
21 minutes with rate increase
Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.
CFS Brief:
Opens Wod 18.3 released Thursday night at 8pm.
Spartan Race. Sign up for the Saturday, May 12th race at 2:30 p.m. Use the link below. As you’ll see, most of the morning is filled up and last year the afternoon filled up too, so please don’t delay too long. These races are getting very popular.
If you use the codes “racenow10” or “spartan30” or “athlinks2018” you get a discount.
https://www.spartan.com/en/race/detail/3350/overview
Did 50 cal bike Buy in. 25# snatch. I think really only second time I have done them – still working the technique and shoulder mobility. Glad I went lighter to maintain control. 2 RDs + 3, 3RDs + 3
Hound Dog
30 10M sprints
3 power cleans @ 35#
6 burpees over the bar
Round 1: 3+4
Round 2: 3+7
Took it easy today on the cleans, I definitely could have added more weight but I wanted to go out without incident. Tomorrow is knee surgery and I didn’t need to hurt myself (again!).
While I am going to like sleeping in for a while I’m really going to miss the box while I’m rehabing my knee. You’ve all become a big part of my day whether you realize it or not. In the last 11 months I’ve changed in many ways – thank you all for the part you’ve played in my journey. Hope to see you in April sometime! #lindsaywagner
Hound Dog: Round 1 2+8 | Round 2 3+1 (50# Power Snatch)
Worked on the power snatch and felt good throughout. Missed hitting three full rounds by one burpee in Round 1…was not going to let that happen again in Round 2 🙂
You looked great this morning John! Very smart to work on that technique before adding weight – great job!
Good luck tomorrow Tracey!! You have done so much good work over the last 11 months that you are strong going into surgery – that can only help your recovery. I look forward to seeing you and your bionic body back very soon!!
Good luck Tracey!! You have done so much good work over the last 11 months that you will bounce back in no time! I look forward to seeing you and your bionic body back in the box soon! Your box jumps are going to be amazing!!
1) 2+1 65#
2) 2+3 65#
Didn’t do the sprints…worked on walking without a hitch in my step. Timed to start the AMRAP part when the majority of the class went to the bar.
Round 1: 3 rounds even…power snatch @ 75#
Round 2: 2+8…squat snatch @75# (with one scary catch that I had to dump).
Felt nice to push the range of motion with light snatches. Burpees over the bar felt a little weird taking off and I landed on one foot (to limit impact).
Nice job Keith!! I saw you slept in this morning…
Thank you Deb! I can’t wait to get back to CFS – one of the hardest things about my recovery might be missing crossfit – both the workouts and all of you! )However box jumps are going to take me a LONG time after Monday’s little fiasco. I was scared of them before!)
Great job today – looks like many of us had a pickup in round 2!
Good luck Tracey. I’m glad you’ll be back in April, because that means you can do the Spartan Race with us all on May 12th. Wishing you a speedy recovery.
Thanks Ken – I would love to do Spartan with you on May 12 but it will definitely be too early for that. I’ve done Fenway twice and can’t wait to do an outdoor course. (Mind you, I had to retype my message as I wrote probably and might before definitely….haha. No wonder I need my knee replaced.) I’ll come and cheer for team CFS!
Hound dog: 2+3 both rounds RX
Warm up up to 90#. Thanks Hanna and John for some pointers.
Squat snatches are something I want to get more comfortable with.
Tracey- good luck!!!! It will go by quickly and heal well and be good to yourself! 😀😀
Tracey (I even spelled it right!!)…best of luck on your procedure and recovery…it will go great!
The 5:30am class takes a special kind of crazy, and you fit in perfectly 😉 With that said, having gone through a much smaller surgical procedure, I found myself wanting to get back in ASAP…not for the workout, but to be with my people. Once you can drive, getting out of the house for the 5:30am is key…and once you come in, there is ALWAYS something you can do! Whether it’s your rehab / PT, or some crazy upper body / ab workout, CFS can come up with something! You’ll do great tomorrow and we’ll all be here when you get back in!
Tracey — don’t despair. The Spartan Super isn’t until August 11th. Hurry up and get better.
Thank you JD! I am definitely a special kind of crazy! I love the box – it was exactly what I was looking for both physically and mentally. And you’re exactly right – I will want to get back as quickly as possible to do whatever I can, just to be back with all of you!
And Ken – August 11th huh…..that might be more feasible. Although a super distance on 2 metal knees is a lot to contemplate. I’d love to, however! Talk about a special kind of crazy!!
Wow, great job today. And thank you! I plan to be good to myself but can’t wait to get back to see you all soon!