NOTES ABOUT TODAY’S TRAINING

– Conditioning: Have fun today completing this workout for Saint Patricks Day courtest of CrossFit Southie (South Boston.) This workout is intended to be a longer more aerobic style piece today with some classic CrossFit elements. With that said, you should choose a weight for your power snatches that is relatively light and that will allow for sets of 5-7 reps. The 2-minute rest interval will just be enough to catch your breath, NOT fully recover so finding the right pace for you is important.

CONDITIONING

“Southie Shuffle”
For time:
400m Run
21 Power Snatches (115,75)
300m Run
21 Burpees
200m Medball Run (20, 14)

Rest 2 Minutes

400m Run
15 Power Snatches
300m Run
15 Burpees
200m Medball Run (20, 14)

Rest 2 Minutes

400m Run
Power Snatches
300m Run
Burpees
200m Medball Run (20, 14)

– Goal: Find a consistent pace to sustain for the entire metcon. There are short bouts of rest but not enough to go balls to the wall. Courtesy of CrossFit Southie

Rx+: (135, 95) (Use a 40/20# sandbag on the medball run)
L3: (95, 65)
L2: (75, 55)
L1: (65, 45) (No medball)
30:00 Cap

EXTRA CREDIT

Hang Muscle Cleans x 100 Reps – AFAP.
– Pick a weight people can complete 25 UB reps with when fresh. It should be light (for most an empty barbell will be more than enough.)

COOLDOWN (AFTER CLASS)

3-Way Banded Shoulder/Lat Stretch x 30s each position.

AT HOME WOD

5 RFT:
400 Meter Run or 400 Meter Row or 1200 Meter Bike
20 Up Downs
20 Alt. DB Snatches (any odd object will work.)
– Goal: Sustainable slower effort – 70%. Your splits should not drop off too much.