Pick Your Spot to Thrive!

Mar 2nd, 2019

Category: CrossFit

Pick Your Spot to Thrive!

Stretching as a Group

Skill Session Alert
Has 19.2 inspired you to work on those double under and toe to bar skills?! Join us TOMORROW at 11AM in Southie Orange for an hour long session where we will cover both skills. All members are welcome whether you’re signed up for the open or not. No pre-registration is required….We’ll see you there!

Victor

Warm-up
Run 1 Loop
Then 4 Rounds
:30 on/:30 off
L-Sit on Rings
*Scale to ring support or plank hold as needed.

WOD
800m Run

15-12-9
Thruster (115,75)
Ring Dip

800m Run

21-15-19
Front Squat (115,75)
Push-up

800m Run

Level 2- 95,55
Level 1- (75,35), bench dips

Row Sub = 1000m
Ski Sub = 800m
Bike Sub = 1.5 miles

ADV Version:
800m Run

9-6-3
Thruster (155,105)
Muscle-up

800m Run

21-15-19
Front Squat (155,105)
Strict Handstand Push-up

800m Run

Extra Work
Every 6 mins for 3 sets
10 Power Snatches*

*Pick a challenging weight where you can perform heavy singles.

DISCUSSION 2 Comments

  1. Sean Flannery 03/02/2019 at 8:06 pm

    WOD: 31:00 Rx w/155# and strict hspu
    Row/ski/bike
    Extra: 3 sets @ 135#

  2. Trevor 03/02/2019 at 5:55 pm

    Pre Class
    4 supersets @50#
    5 SA DB Press eash arm
    10 DB Row each arm.

    WOD: used 100# sandbag
    Subbed bag over shoulder for thrusters
    Subbed hug squats for front sq

    25:55 with 1k rows