21-15-9 Couplet

Apr 17th, 2018

Category: CrossFit

21-15-9 Couplet

Marcus

Bring a Friend Day: THIS THURSDAY (4/19) during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends! Our next Bring a Friend Day will be this Thursday, April 19 during all classes.

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm-up
Partner Up!
P1- 4 Minute Row for Max Cals
P2- Couch stretch (switch sides at :90 mark) & Squat Therapy
Switch

Strength
Power Snatch
3-3-3-3-3

WOD (15 Minutes)
21-15-9
Row for Cals x2 (42-30-18)
Back Squat (135,95)

Level 2- 115,75
Level 1- 95,55
ADV- 165,115

Extra Work
20 min AMRAP
100ft yoke carry (180/100 on the yoke)
100ft sandbag hug carry (140/90)
100ft kettlebell farmers carry (108&88/62’s)

DISCUSSION 5 Comments

  1. Trevor 04/18/2018 at 12:14 am

    125×3 (135×1)

    10:20 rx
    My extremely quad-centric programming yesterday did not mesh well with today’s WOD

  2. Coolidge 04/18/2018 at 12:00 am

    Str: 155
    Wod: 7:26 rx

  3. Brian Campbell 04/17/2018 at 5:37 pm

    Strength: 185×3
    Wod: 8:09 Adv

  4. Ben 04/17/2018 at 2:32 pm

    Snatch: up to 165#
    WOD: 8:19 Adv. on Ski Erg

  5. Sean Flannery 04/17/2018 at 12:26 pm

    Strength: 125-155#
    WOD: 9:06 Adv
    Extra: 8 Rds of 100ft single arm kb oh carry (1.5 pood)
    100ft Sa kb fr rack carry (2 pood)
    100ft Sa kb farmers carry (108#)