Warm-Up:
Coach’s choice
WOD prep:
Prep the back squat
The ring Dip
WOD:
Miss Fire
With a 40 minute Clock
21-15-9
Calorie row
Ring Dips
*Every time you break on the ring dips perform 1 wall walk
*Then with remaining time Build to a 3 rep heavy back squat.
*Use band for ring dips if capable.
Option 2 performance:
With a 30 minute Clock
21-15-9
Calorie row
Bar Dips
*Every time you break on the ring dips perform 1 wall walk
*Use bands for bar dips if capable.
Then with remaining time Build to a 3 rep heavy back squat.
Option 3 Fitness:
With a 30 minute Clock
21-15-9
Calorie row
Jumping bar dips
*Every time you break on the ring dips perform 1 wall walk
Then with remaining time Build to a 3 rep heavy back squat.
Post WOD:
Triceps foam 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.
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Miss Fire. Banded ring dips. Did two 21 plank shoulder taps. #265 3 rep back squat.
Miss Fire: 12:18 Rx | 135# 3 Rep Back Squat
Ring dips got a bit spicy, especially with the wall walks thrown in…and it’s always super-fun to row next to Ryan 🙂 A lot of (laughs) fun working with Ilana on the back squat – her eagle-eye helped to ensure I was reaching parallel or better. Between the two of us, we managed to do the math this morning. This often is the bigger accomplishment. Thanks Frozen!!
5:07 rx
PSA: don’t do your only wall walk with 1 rep left in the workout!😲
Squat to 245#
Miss Fire for the first 10 minutes with Banded dips then 255# squats.
Tasty breakfast at 33 Diner. We had so much fun that marketing forgot to take a picture.
I saw you do that ONE wall walk while I was on the rower – I’d give you a solid 3.5 for the dismount 🙂
Nice job on the workout – you were making some pretty good faces as you hit the ring dips…I am hoping to make it to breakfast on the 24th of April!
Always fun lifting with you Deb! Nice job on squats and on the RX ring dips!
8:13 ring dips with black band
Back squat to 150#
Broke ring dips in half for the rounds of 21 and 15 to do one wall walk each time. I think I could have done a little harder scale for the ring dips but not sure what!
Thanks Deb. I need to practice my poker face. Anything gymnastic is always a joke for me. Hope you can make the 24th. That’s planning ahead! It was a boy’s breakfast this morning and we need some good company.
5:13 (or maybe 5:17 I can’t remember)
BS 245#