Glutes On Fire – CFS

May 9th, 2017

Category: CrossFit

Glutes On Fire – CFS

Andrew

REMINDER: Southie Skills Lab TONIGHT @ 7pm!
As a reminder, we are starting back over through the cycle. Tonight will be bar muscle-ups and chest-to-bar pull-ups! Come work on those skillz!

Warm-up
3 Rounds or 10 minutes – whichever comes first
10 Lateral Burpees
10 Stiff Leg Single Leg Deadlifts (add weight each round)
10 Superman Rocks
40 Double Under

L2- 20 Double Unders or attempts
ADV- Heavy Rope

Strength
For 21 Minutes
Minute 1- Deadlift 3 Reps @80%
Minute 2- 10 Partner Hamstring Curls or Glute Ham Raises on the GHD

Minute 3- Rest

*Partner up and have Partner 2 take rest during minute 2 and work during minute 3. That way partners can take turns holding their partners ankles.

Level 1- Hamstring Curls on the medball

WOD
3 Rounds (15 min cap)
60 Double Unders
15 Hang Power Cleans (155,105)
20 Burpee Lateral Jumps

Level 3- (135,95)
Level 2 (115,75), 30 Double Unders
Level 1 (95, 50), 100 Singles

DISCUSSION 10 Comments

  1. Ryan Gould 05/10/2017 at 1:53 am

    DL: 315
    WOD: 14:10 L3
    I forgot to grip it and rip it

  2. Jason Barrow 05/10/2017 at 1:03 am

    Deadlift: 315#
    WOD: 11:46 Rx
    All 3 HPC sets unbroken. All burpees really broken.

  3. Trevpr 05/10/2017 at 12:32 am

    315
    10:39 L3

  4. Mike Quigley 05/09/2017 at 10:21 pm

    315
    11:01 rx

  5. Brian Campbell 05/09/2017 at 9:18 pm

    1.) 365, GH Raises
    2.) 9:53 Rx

  6. Daniela Bitto 05/09/2017 at 4:26 pm

    Strength 235 Back Squat/Glute Ham Raise on GHD
    Wod 9:30 with #40 DBs

  7. Eddy 05/09/2017 at 1:57 pm

    Strength: 305
    WOD: 14:20 Rx
    Post-WOD: Core
    Trev’s probably thanking Amy for programming heavy deadlifts on Tuesday instead of Monday given the Sunday comp 🙂

  8. Sean Flannery 05/09/2017 at 1:14 pm

    Strength: 320#
    WOD: 10:20 Rx