The Goal < 5 Mins - CFS

Oct 9th, 2017

Category: CrossFit

The Goal < 5 Mins - CFS

Jenna

Reduced Schedule Today:
All Levels Classes at 530,630, 9,11,12,4,5,6 & 7pm. No classes in Southie orange and no Bootcamp. The gym will be open all day if you want to come in at a non-class hour for Open Gym.

Warm-up
Partner up and grab band:
Banded high Knees
Banded Side Shuffles
Banded Lunges
Banded Run
Banded Backwards Runs
Banded Bear Crawl
Banded Run

Skill
GHD Sit-up
Hip Extension

Strength
Deadlift
3-3-3-3-3
– Between sets complete 10 hip extension or supermans

WOD
At 0:00
40/30 Calorie Bike
30 Power Snatches (95,65)

At 6:00
50/40 Calorie Ski Erg
30 GHD Sit-ups or 50 w/ Abmat

At 12:00
400m Run
30 Box Jumps (30,24)

-Each part should be for time. The goal is to finish in under 5 minutes. Athletes can start at different stations

Level 2- 75, 55, 24,20”
Level 1- 55, 35 24, 20”

DISCUSSION 4 Comments

  1. Joel Carpenter 10/10/2017 at 2:38 pm

    Deadlift; 305×3, 320×1 – ran out of gas

    WOD:
    4:39 50 cal erg/50 ab mat
    4:28 400 run/30 box 24″
    DNF 30 cal bike/snatch 65# – got through 11 snatches

  2. Jason Barrow 10/10/2017 at 12:54 am

    Deadlift: 325×3
    WOD: 4:32 bike/snatch, 11:45 erg/ghd, 16:27 run/jumps Rx

  3. Trevor 10/10/2017 at 12:30 am

    GHD/30in box/#75

    5:01
    3:23
    5:20

  4. Kurt 10/09/2017 at 1:32 pm

    Strength: 255#
    16:02, 75# snatch, 50 abmat s/u, 30″ box