Never Miss a Monday.

Feb 11th, 2019

Category: CrossFit

Never Miss a Monday.

Jill – Flipping into the week like…

Warm-up
1 Minute Jump Rope
10 Good Mornings
1 Minute Jump Rope
10 Muscle Snatches
1 Minute Jump Rope
10 Front Squat
1 Minute Jump Rope
10 Strict Press
1 Minute Jump Rope

Mobility
Calf Rolling and Stretching
Hip Opening

Strength
E2MOM10
Deadlift- 5 Reps (75-80%)

WOD
150 Double Unders
Then:
4 Rounds
10 Power Snatches (95,65)
10 Overhead Squat
10 Push-Jerks
10 Thrusters
Then 150 Double Unders

Level 3- 100 Double Unders
Level 2- (75,50), 50 Double Unders
Level 1- (50,35), 200 singles

Extra Work
150 Double Unders
25’ HSW
100 Double Unders
50’ HSW
75 Double Unders
100’ HSW
50 Double Unders
150’ HSW

Boot Camp/Conditioning
(6:30AM in Southie Green/4:45 in Southie Orange)

Set the clock for 20 Minutes
Row 2000m for Time

E2MOM- complete 10 Burpees up and over the rower. Stepping over is fine. Starts at 2:00 not 0:00 in order to get some distance achieved.

Once 2k is complete, record you time and in the remainder of the 20 minutes complete a max distance bike. IF there are not enough bikes then ski or run a planned distance outside depending on how much time is on the clock

*With the remainder of the class time coach guided stretching and core work.

DISCUSSION 4 Comments

  1. Ryan Gould 02/12/2019 at 3:42 am

    DL: 275×5 across

    WOD: 25:10ish. Also blacked out
    (PC/FS) at 95

  2. Trevor 02/12/2019 at 1:22 am

    Pre Class: Sq Clean
    [email protected]

    DL:275

    WOD: 24-something… sort of blacked out.

  3. Crowley 02/11/2019 at 1:52 pm

    deadlift: 275#
    wod: 19:37 rx – rope broke on second set of dubs

  4. Sean Flannery 02/11/2019 at 9:10 am

    Strength: 315-325#
    WOD: 18:13 Rx