Monday 2.12 Reminding that There’s Nothing Symmetrical About Flavor

This Saturday, February 17th @ 12pm. Weightlifting Seminar with Lando, Stacey, and the Bud Man. Reminds me of the amazing character/commercials from The Simpsons: 

 

 

MONDAY

CrossFit

Strength : Front Squat
5-5-3-3-2-2-1-1

  • all working sets, done E2:30 as close as able

WOD : 21-15-9
Thruster 95/65
Hang Power Snatch

  • Immediately after last rep perform 120 Double Unders/200 Singles. Score is TIME after DUs

S: 65/45
L1: 75/55

Rx+: Hang Squat Clean Thruster instead of Thruster

 

Sweat

1. CoreWOD:  15 Minutes of Work performed as 30s work, 30s off, working down the list as written.
– Right Arm Hang Squat Clean Thruster with KB, heaviest able UB
– Left Arm Hang Squat Clean Thruster with KB
– Straight Arm Plank Knee to Elbow (opposite knee to elbow, alternating sides, move feet only)

2. Conditioning : 17m AMRAP
15 KB Swings 53/35
Broad Jump, 30′ total
15 Goblet Squat
10 Goblet Lunge (5/5)

 

The Program

1. Strength and WOD

2. Clean and Jerk Work
Part 1: EMOM 10m, 1 Clean + 1 Jerk, heaviest able
Part 2: Each Section for Time
20 Reps @ 165/115
rest 3:00
20 Reps @ 115/75
40 GHD Situps
60 Handstand Push-Ups
– Cap @ 12 Minutes…do not scale unless you cannot lift the weight for multiple reps. Finish where you finish. That is the point!

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