11.15.13 "Pukie the Clown"

November 14, 2013

Saturday November 16th we will be hosting “Dodgeball for Downs Syndrome” Fundraiser at CrossFit Dartmouth. Start time is 12pm!

Please join us for a fun day and for a good cause. We will make teams of 6 with the players that arrive saturday, whether you have signed up ahead of time or not, there will be room for everyone. We will have 4 prelimanary matches and then a bracket style tournament. You will be gauranteed at least 5 games.

Donations of $10 or more will all go to the 21FrienDS Foundation!

Mr. RX vs. Big Sexy

Fitness

Strength
HBBS
4@70, 4@75, 4@80, 4 @85%

“Pukie the Clown”
AMRAP 9
Ascending ladder of 3-6-9-12-15-18…reps
Hang Squat Cleans (135,95)
Burpee bar hops

Competition

OLY
5 sets @75% 1RM
2 Hang Snatch  High Pulls+ 1 Hang Squat Snatch

Strength

HBBS
4@70, 4@75, 4@80, 4 @85%

Over Head Squat
5×4 @ 70%

Metcon
“OH Snap”
3 rounds
400m Run
20 KB Swings (70,53)

Rest 3 Mins

*then without rest in-between movements*
2min Amrap DU
2min Amrap T2B
2Min Amrap Calorie Row

Score is Time from part #1 plus total reps from part #2

EVERYONE

Recovery
10 Minutes Lax ball/Foam Roll Upper Thoracic/Shoulder Blade/Lats

Comments

comments

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  1. Mr. Rx Reply

    cant wait for dodgeball tomorrow!!!

  2. Almen Reply

    12+4 Rx
    KS

  3. CC Engine Reply

    HBBS 90,95,100,105
    PTC – 12 + 20 (45#)
    Great 9A at CFD with ‘NTern, Coach Kyle & Great Big
    Crazy Crew!

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