Clean Out Your Cubbies Please – CFS

Power Cleans

Cleaning Out CubbiesToaster Bags
We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after Showdown weekend. We need the areas to be clear to make room for the competition next weekend. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. We thank you in advance for your cooperation!

Warm-up
– Quick Dynamic Warm Up w/ Hamstring Opening, then:
– 200m Shuttle Runs
Sprint from the 200m to 300m line
Backwards run from 300m to the 200m line
Sprint forwards from 200m to 400m line

Mobility
Calves and Hamstrings

WOD
For Time:
30 Clean and Jerks (155,105)
300 Double Unders

Every 4 minutes Run 1 loop (535m), starting at 3-2-1 go!
0:00
4:00
8:00
12:00
……..

Break up the Reps however you would like. Go in with a plan!

Level 3- 135,95, 200 doubles
Level 2- 115,75, 400m Run; 600 singles or 100 doubles
Level 1- 95,45, 300m Run; 300 singles
ADV- 185,125

*Coaches note*Athlete’s will only have 90s – 120s to chip away at the C&Js and double unders each time before you have to run again. Ideally this workout should take between 20-25 mins. Plan accordingly and pick a ratio where you are moving as much as possible during that time. There is a 35 minute time cap.

11 Comments

  • Becca Riegel

    11/07/2017 @ 6:20 pm

    This is a test. Hello Goose!

    Hurt shoulder – cleans only @95, 200 dubs.
    31:49 I was so psyched for this WOD but then it kicked my butt.

  • Joel Carpenter

    11/07/2017 @ 2:51 pm

    31:00 (20 cal bike, 115# c&j, 300 singles)

  • Trevor

    11/07/2017 @ 2:02 am

    That was a tricky format. Got worse the longer you worked.

    19:24 Rx.

    • Trevor

      11/07/2017 @ 2:02 am

      L3***

  • Jason Barrow

    11/07/2017 @ 1:56 am

    I agree with Alec. It’s not too often that we get a WOD that feels fresh.

    WOD: 19:46 Rx

  • Dan Palermo

    11/06/2017 @ 3:35 pm

    27:03 RX

  • Ben Brauer

    11/06/2017 @ 2:40 pm

    19:59 Rx – dubs got hairy at the end. Tough workout

  • Alec

    11/06/2017 @ 2:18 pm

    That was a really cool workout!
    23:40Rx: 10C+J, 10, 10, 100DUs, 105DUs, 95DUs

  • Crowley

    11/06/2017 @ 2:08 pm

    27:21 rx

  • JT

    11/06/2017 @ 1:54 pm

    26:42 L3 run too fast, stare at the bar; run too slow, no time to stare at the bar

  • Sean Flannery

    11/06/2017 @ 1:48 pm

    28:23 Adv
    EMOM: lunges (155-205), 10 krd

Comments are closed.

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