10.3.14 "Snatch and Grab"

October 02, 2014

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ANNOUNCEMENTS

CFD vs CFB Internal Throwdown

October 18th at CrossFit Bridgewater
Teams of 2 Same sex – Scaled and Rx Divisons
This competition is for all our members – this is a FUN event and we want you all to try your first competition
There will be 2 WODS that day and then the top 3 Men and top 3 Women Athletes from each gym will go Head to Head for the CFD/CFB Trophy
Last Year CFD stole the trophy from the favorites…this year CFB is coming to steal it back!!!
More Information will be coming soon!

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

TODAYS WOD

STRENGTH
HBBS
[email protected]% [email protected]% [email protected]% [email protected]% [email protected]%

METCON
Snatch and Grab
Descending Reps and Ascending Weight
10-8-6-4-2
Squat Snatch R1(95,65)R2(115,75)R3(135,85)R4(145,95)R5(155,105)
200m Run between rounds

Scaling:
Each Round you will add 5-20lbs based on your ability

 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×20 GHDSU

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
10 Rounds
Row
Run
Airdyne
Swim
1:00 Work – 1:00 Rest

OLY
Every 2 Minutes for 14 Minutes
1 Snatch Grip Dead + 1 Hang Snatch + 1 Full Snatch

 

 

COMPETITORS

WARM UP
a. 4×20 GHDSU
b. 4x30second HS HOLD against Wall or FREE
Superset a. and b.

A. STRENGTH
HBBS
[email protected]% [email protected]% [email protected]% [email protected]% [email protected]%

B. OLY
Every 2 Minutes for 14 Minutes
1 Snatch Grip Dead + 1 Hang Snatch + 1 Full Snatch

C. METCON
10-8-6-4-2
OHS – Ascending Weight
200m Run Between Rounds

Each Round will decrease in reps and increase in weights
Men 115, 135, 155, 175, 195
Women 75, 95, 115, 125, 135

Comments

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  1. Almen Reply

    HBBS- @295
    wod- 20:35 Rx

  2. neon joe Reply

    [email protected][email protected] wod 14:59 scaled to 95# 105# 115# 125# 135#

  3. CC Engine Reply

    Hbbs up to 85#
    S&G 17:24 (only could get up to 50#)
    Sweatfest! 😉

  4. Willhuntforfood Reply

    Team rac
    Tim 12:10 95-135 200m row
    Joe 13:24 95-135 200 m run
    Boob 11:30 65-95 ohs 200m run

    Cash out 100 sit-ups

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