Synchro

Feb 25th, 2018

Category: CrossFit

Synchro

Connor

Weekly Strength & Benchmark Schedule – Click Here

Warm-up
Partner Up!
P1- 10/8 Cal Bike
P2- Jumping Lunges
Switch
P1- 10/8 Cal Bike
P2- Pull Up Hang (Straight Arms)
Switch
P1- 10/8 Cal Bike
P2- PVC Pass Throughs
Switch

Strength
Overhead Squat
3-3-3-3-3

Partner WOD
100/80 Calorie Bike
50 Synchronized Goblet Lunges (1.5,1)
25 Strict Pull-ups

-Partition the reps for the bike and pull-ups. If you did a lot of pull-ups yesterday complete push-ups instead

Level 2- 80/60 Cals (1,0.75)
Level 1- 60/40 cals (0.75,0.5)
ADV- double front rack lunges; 50 strict pull ups

CFS Endurance – Southie Orange 10AM
Row Sprint Wod
5 x 100m Row (With A Partner – 1:1)

Endurance Wod – Sprint Tri
4 Rounds Per Station
(60 Sec. Rest Between Rounds / 90 Sec. Rest Between Stations)

A. In 2 Minutes
100m Run
10 Wall Balls
Max Double Unders

B. In 2 Minutes
100m Row
5 KB Snatches (Each Arm)
Max Ab Mat Sit-Ups

C. In 2 Minutes
100m Ski Erg
10 Push-Ups
Max MB Jumps Squats

At Home WOD
1 Minute Forearm Plank Hold
2 Minutes Air Squats
3 Minutes Sit Ups
4 Minutes Burpees