Better Every Minute – CFS

  • April 26, 2017
  • By :
Ski Ergin’

50% Off at Reebok HQ Store for CFS Members!
Reebok is giving CrossFit Southie members an exclusive opportunity to head to their store at Reebok HQ in Canton. MA to shop and receive 50% off their entire purchase! This is a great opportunity to stock up on all of your gear needs at a discounted price. CFS members are invited to shop May 8th – May 12th. Store hours are below:
Monday, Wednesday, Friday, 9am – 6pm
Tuesday & Thursday, 9am – 7pm
In order to enter the Reebok campus and store, you’ll need the CrossFit Southie shop pass. These are available at the front desk. Swing by, grab your pass and get to shopping!

Warm-up
EMOM10
ODD- 200M Run
EVEN- 5 Strict Pull-ups

ADV โ€“ 3 strict Muscle ups or 5-10 strict L-Pull Ups
L1 โ€“ 100m, 10 Ring Rows

Strength
Every 2 Minutes Complete:
Squat Clean

1. 3 Reps @75%
2. 3 Reps @75%
3. 3 Reps@80%
4. 2 Reps @85%
5. 2 Reps @85%
6. 1 Rep @90%
7. 1 Reps @95%
8. 1 Rep @100%

These reps should not be touch and go. Reset at the bottom each time and focus on quality/form.

WOD
12 Minute AMRAP
3 Clean and Jerks (155,105)
6 Pistols
9 Pull-ups

ADV- L-Pull Ups
Level 3- 135,95
Level 2- 115,75
Level 1- 95, 55

13 Comments

  • Tom Kuchenreuther

    04/27/2017 @ 3:10 am

    Strength: 185 – 245 (265 pr attempt – clean pull lol)
    WOD: 9 Rx

  • Ryan Gould

    04/27/2017 @ 2:50 am

    Squat Clean: 145-195 for a 1RM PR!!
    WOD: 6+3 Rx. Assistols

  • Jason Barrow

    04/27/2017 @ 1:00 am

    Shiv and I held hands as we rang the PR bell together tonight. That should give you an idea how dumb the 7PM was.

    Strength: 155# – 230# (PR)
    I can’t stand squat cleans before jerks. Love them by themselves for strength like this though.

    WOD: 6+1 Rx
    Wish the 155×3 C+J’s were paired with a nice wallball…or almost anything other than pistols.

    • KB

      04/27/2017 @ 1:40 am

      How the hell has Barrow not been blocked yet ?

      • Jason Barrow

        04/27/2017 @ 3:00 pm

        LOOOOOL how the hell did you get UNBLOCKED? Someone felt bad that you’re on injured reserve and allowed you to post again? Get back soon!

        • KB

          04/27/2017 @ 10:30 pm

          LOL Jason I have no idea !!! Maybe they actually miss me ;). Glad to see u have been picking up my slack on the blog

    • Becca

      04/27/2017 @ 1:45 pm

      if by dumb you mean awesome… ?

  • biscoe

    04/27/2017 @ 12:57 am

    squat cleans: 235-300#
    wod: 8+3 rx

  • Trevor

    04/27/2017 @ 12:36 am

    Clean; 215.

    Took a crack at 225- no dice.

    WOD: 6+7 Rx

  • Ben Brauer

    04/27/2017 @ 12:02 am

    Strength – 185-245 clean and jerk
    WOD: 5+14 Adv

  • Daniela Bitto

    04/26/2017 @ 11:11 pm

    Wod 7+13 with DL @205 and strict Pull ups

  • Brian Maser

    04/26/2017 @ 12:55 pm

    Strength: 175-225
    WOD: 8+1 Rx

  • SEAN FLANNERY

    04/26/2017 @ 10:32 am

    Strength: up to 275#
    WOD: 5+12 Adv

Comments are closed.

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