10.27.14 "Poison Hemlock"

October 26, 2014

[three_fourth]ANNOUNCEMENTS

MOLLY STRONG FUNDRAISER WOD
(we have changed our barbells for boobs fundraiser to a more specific and close to home fundraiser)
A few months ago, our member Jana Daly’s sister Molly was diagnosed with Breast Cancer. We would like the whole community to come together and support MOLLY by donating to the Molly Strong Fundraiser and by registering for the Molly Strong WOD. The WOD will be released soon and more information to follow.
When and Where :
November 15th @ 9am
CrossFit Dartmouth
668 State RD. Dartmouth, MA

 

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TODAY’S WOD

STRENGTH
EMOM 10 Minutes
1 Halting above Knee Power Snatch
–start your Power snatch from the ground and then pause for 3 full seconds above the knee before finishing the second pull.
–add weight each set up to max

METCON
“Poison Hemlock”
AMRAP 15
6 Power Snatches (95,65)
8 Ring Dips
12 Toe to Bars

L2
6 Power Snatches
8 Box Dips
12 Knee Ups

L1
6 Power Snatches
8 Knee Pushups
12 Knee ups

 

 

EXTRA CREDIT

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval Interval
Perform one Warm Up Round then 3 Rounds at Max Effort
Row 3 x 500 meters
Run 3 x 400 Meters
Airdyne 25 Calories at max effort
Rest 1 Minute Between Rounds

CORE
200 Flutter Kicks – with head and upper traps off the ground

 

 

 

COMPETITORS

A. ENDURANCE
1 x 500m Row at 80%
Rest as needed
3 x 500m Row at 100%
Rest only 1 Minute between Rounds

B. OLY
E2M for 14 Minutes
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Squat Snatch + 1 OHS
–Speed and Power with the Hips–Speed Under the Bar
–add weight each set until you reach a max for the day

C. METCON
“Poison Hemlock”
AMRAP 15
6 Power Snatches (115,80)
8 Ring Dips
12 Toe to Bars
–In this WOD Power Snatch the same way you would for a max effort squat snatch. Perfect Reps on Ring Dips!

Comments

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  1. CC Engine Reply

    PH – 7 rnds even. (45#, red band, knee ups)
    Great am wod at cfd! 🙂

  2. Willhuntforfood Reply

    Team rac
    Hemlock
    Tim 6+6 rx
    Joe 6 rx
    Boob 6 w/ 80# ohs

  3. Brian C. Reply

    7+8 (115#)

  4. neon joe Reply

    6+3rx

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