This was one of the worst experiences of my life. What you saw was Stacey grabbing the final 8 or so reps as it took me about 1 hour and change. Yes, I am very out of shape. I am pretty sure the image of the face of each and every one of you went through my head at some point during this and I punched it.

Disclaimer : there was a negotiation and I got my count down to 250 burpees. This was performed post Christmas as I got very sick the week of so thank you all for bearing with me and thank you Stacey for allowing me to negotiate.

This was truly miserable, but truly amazing the effort you all put forward for the Toy Drive. I would do it 1000 times if I had to. Thank you. 

FRIDAY

Core Conditioning (Woburn)

Core : 15-12-9-6-3
Toes to Bar
Straight Arm Plank Side Opener (R and L = 1)
Hollow Rocks
Side Arm Plank Hip Raises

Conditioning : For Time
Row 1000m
80 Air Squats
60 Situps
40 Push-Ups
20 Hang Clean and Jerk 115/75

CrossFit

Strength : Jerk

– Find a 1 rep max Jerk in 15-20 minutes

WOD : “Helen” : 3 Rounds

Run 400m
21 KB Swings 53/35
12 Pull-Ups

Scale weight for KB so you can do 21 UB while rested but push yourself to do so each round. Pull-ups can be done with bands or jumping, but if you can do even 1 without scale then do so.

This is a classic CrossFit Benchmark. Get in and get after it!!

The Program

– Friday will be light volume wise to load up for Saturday’s work.

1. Strength and WOD Rx

2. Snatch Skill Work
a. EMOM 7m : 3 TnG Power Snatch @ 70-80% max snatch
b. 3×3 Snatch High Pull, medium-heavy
c. 3×1 Snatch Balance, medium – heavy

– We will be snatching for 1 rm on Saturday so take this light and focus on technique

3. High Bar Back Squat
a. work up to a heavy single in 4 attempts once warm at 8/10 intensity, then 3 drop sets @ 80% that 1 rep for sets of 5
b. 5×2 pause in bottom and pause at just above sticking point, rest as needed between reps

4. 3xME UB double unders…once past 15 count it as a set, rest 90s between attempts