Tick-Tock

Oct 9th, 2018

Category: CrossFit

Tick-Tock

Lucy


Sports Wellness Appointments – Saturday, October 13th
We are psyched that Dr. Miguel Fernandez will be back at the gym to offer his chiropractic services to Southie athletes. Dr. Fernandez is a graduate of the prestigious New York Chiropractic College. He has been a licensed Chiropractor since 1997… and best of all, he is a CrossFitter! He will be offering treatment at the gym on select Saturday mornings and offers discounted prices for your first visit. He will be here next on Saturday, October 13th. His adjustments include soft tissue work.

Click here to reserve your spot!

Warm-Up
3 Rounds
2-minute each
25/20 Cal Row
Rd 1- Max Inchworm w/ Push Ups
Rd 2- Max Scorpions
Rd 3- Max Moon the Sky

Strength
EMOM14- Odd Only
Clean
1. 3 Reps 70%
2. 3 Reps 75%
3. 2 Reps 80%
4. 2 Reps 85%
5. 1 Rep 90%
6. 1 Rep 95%
7. 1 Rep 100-102%

WOD
7 2-minute rounds of:
25/20 -cal. row
Max Jerks (205,135)

Level 4- 185, 115
Level 3- 135, 95 (20,15 Cals)
Level 2- 115, 75 (15,12 Cals)
Level 1- 95, 45 (12,9 Cals)

WOD CREDIT- CrossFit.com

Coaches note: You should be getting 2-10 Reps/interval. Ideally allow for some rest/transition time so you do not redline.

Extra Work
15 Min AMRAP
Run 200m

DISCUSSION 3 Comments

  1. Trevor 10/10/2018 at 12:30 am

    Clean: 215

    WOD: 30 reps L3

  2. Sean Flannery 10/09/2018 at 6:40 pm

    Strength: up to 255#
    WOD: 23 reps @ 205#
    Extra: 10 (:45/run)

  3. Crowley 10/09/2018 at 12:33 pm

    squat clean: up to 255#
    wod: 39 reps at 165#