20 down to 2 – CFS

Nov 25th, 2016

Category: CrossFit

20 down to 2 – CFS

Paul

Paul

Today – Friday 11/25 – All levels classes at 9,11,noon, 4,5,6 & 7 in Southie Green.  There will also be Open Gym from 1-4pm.
Saturday 11/26 – Normal Schedule

Mobility
Banded Distraction of the Lower Body – KStar, the Godfather of Mobility, says if you are not stretching with band distraction you are wasting your time.  Band distraction allows the ball of the joint to sit properly in the socket which allowing for the proper stretch of the tissues.
mcguire-768x839

Strength
Back Squat
2-2-2-2-2

WOD
20-18-16-14-12-10-8-6-4-2
Wall Balls
1-2-3-4-5-6-7-8-9-10
Power Snatches (135,95)
0r 20 minutes whichever comes first

-WOD Credit crossfit mayhem

Level 3- 115,75
Level 2- 95,65, 16-2, 1-8
Level 1- 75, 45 14-2, 7-1
ADV- 155,105

DISCUSSION 6 Comments

  1. biscoe 11/25/2016 at 8:17 pm

    back squat x2: 425
    wod: 16:21 rx

  2. KB 11/25/2016 at 6:42 pm

    L1 reps @55

  3. Brendan Caslin 11/25/2016 at 5:09 pm

    Squat: 305
    WOD: 17:45 @ 165

  4. Brian M. Maser 11/25/2016 at 3:29 pm

    Back Squat: 275 across
    WOD: 16:40 Rx

  5. Sean Flannery 11/25/2016 at 2:12 pm

    Strength: 300#
    WOD: As far as 5 power snatch on the 9, (Adv). 155 was heavy