Smokin’ Fast

May 15th, 2018

Category: CrossFit

Smokin’ Fast

Alyssa – Smokin’ Fast T2B

Warm-up
Partner Up!
P1- Row 40/35 Calories
P2- Squat Therapy
Switch

Strength
Front Squat
3-3-3-3-3
*After each set, complete 5 weighted crossover step ups on each leg.

WOD
3 Rounds
40/35 Calorie Row
20 Squat Cleans (115,75)

Level 2 – (95,55)
Level 1- (55,35), 15 Squat Cleans

Extra Work
With a partner
100 HSPUS
100 Pistols

ADV – Strict HSPUS, weighted pistols

*scale as necessary

DISCUSSION 7 Comments

  1. Thomas Patterson Jr 05/16/2018 at 3:31 am

    Front squat: 205 / 2 @ 215

    WOD: 19:58 Rx

  2. Ryan Gould 05/16/2018 at 1:41 am

    FS: 215×3

    WOD: 20:40 Rx. Singles all the way. I think next time is try to string some sets together

  3. Trevor 05/16/2018 at 12:17 am

    215

    15:24 Rx

    All the extra strength work paying off- didn’t hit the wall on the cleans til the 3rd round.

  4. Brian Campbell 05/15/2018 at 9:20 pm

    Wod: 13:11 Rx

  5. Ben 05/15/2018 at 1:31 pm

    Front Squat: 295#
    WOD: 14:42 Rx on ski erg

  6. Crowley 05/15/2018 at 1:24 pm

    front squat: 245#
    wod: 14:43 rx

  7. Sean Flannery 05/15/2018 at 1:05 pm

    Strength: 185-255#
    2 pood crossovers
    WOD: 14:50 Rx
    Extra: done not for time Rx half reps