Southie Spotlight; September Member Achievements!

Oct 5th, 2018

Category: CrossFit

Southie Spotlight; September Member Achievements!

Carly

Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your September Accomplishments along with our Team Series Leaderboard, which we had a great turn-out for this year! Great job everyone!

Warm-up
8 min AMRAP
12/10 Cal Row
50’ SA Overhead Lunge (switch hands at 25’)
10 Goblet Squats*
*ADV- 5 Dumbbell OHS per side

Mobility
Lat Rolling
Calf Rolling

Strength
Overhead Squat
10-8-6-4-2
(75-80-85-90-95%)

WOD
40-30-20-10
Calorie Row
Alternating DB Snatches (50,35)
Lunge with SA Lockout (split reps between arms)

Level 2- (40,25)
Level 1- (30,15), 25-20-15-10 reps
ADV- (70,50)

Coaches Note: DB Snatch – Start the db back in your stance by your heels. Think core to extremity movement, hips first, shrug then elbow high to keep it close to the body.
Also, work on switching hands on the way down. Once you are able to figure it out and use the touch and go method it is much less taxing than starting from a dead stop each time.

Extra Work
4 rounds of
AMRAP 3
10/7 musucle ups*
Cals Ski Erg

Rest 2 minutes

*Scale the muscle ups to a # you can complete in under a minute.

DISCUSSION 4 Comments

  1. Sean Flannery 10/07/2018 at 11:45 am

    OHS: 145-200#
    WOD: 23:37 Adv

  2. Trevor 10/05/2018 at 7:32 pm

    Fun Stuff Friday
    HPC triples
    155/155/175/175/175/175/175
    Then 4×2 from the floor at 175

    Single DB seated press
    4×5 @45

    Single arm DB push press triples
    55/60/66/70/75

    5×10 strict dips
    5×8 strict pull ups

  3. Alec 10/05/2018 at 1:40 pm

    135-210

    I made the colossally idiotic mistake of only doing 40-30-20 reps then stopping, getting a drink of water, walking around, and wondering why everyone was still going. Finished the last 10 reps and finished around 21:30

  4. Crowley 10/05/2018 at 1:33 pm

    ohs: 135-205
    wod: 20:11 rx