2.11.14 "Power Clean Burpee Ladder"

February 10, 2014

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FITNESS

OLY
EMOTM 7
1 Clean Pull + 1 Hang Squat Clean + 1 Split Jerk @75-85%
you may increase weights during the first few sets
work on getting tall in the pull and then Jumping down under the bar
“LIFT YOUR THIGHS OFF THE GROUND”

“Power Clean Burpee Ladder”
10-9-8-7-6-5-4-3-2-1 Reps of:
Power Cleans (135,95)
Burpees

15 Min Cap

COMPETITION

A. WARM UP
4 Rounds NFT
10 Bounding Hurdle Tuck jumps (pretend they are 4 feet high)
5 Flat Footed Snatch High Pulls From Ground
5 Snatch Balances (pick your thighs up)

B. OLY
7×1 3-Position Snatch (high, hang, floor)
work up to Heaviest possible

C. METCON
Power Clean Burpee Ladder
10-9-8-7-6-5-4-3-2-1 Reps of:
Power Cleans (135,95)

C. Strength
Superset
1. 7×3 Clean Pulls – Heaviest possible – over 1rm
2. 7×3 Push Press – Heaviest Possible

EXTRA CREDIT

CORE
3×20 Weighted GHDSU (20,14)

ENDURANCE
(Mon, Tue or Wed)
10 Sets EMOTM
100m Sprint
Record Fastest and Slowest splits

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

Thursday February 13th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
During this Yoga class there is NO OPEN GYM. Please be respectful to the class when leaving and arriving that day.

The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $7/class. Upgrading will only cost $25/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer!

Wednesday February 12th
FINAL DAY
Paleo Challenge Weigh, Measure and Benchmarks

Comments

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  1. Adam Reply

    OLY: 185#

    WOD: 9:58 RX

    This was a tough one. First round (10) unbroken power cleans, then had to break it up until got down to round 5. I feel much better, having done it.

  2. Don E Reply

    8:09 @ 105# (70%), prolly should have gone with 115#

  3. Willhuntforfood Reply

    Team rac
    Back squat ladder
    Brian Andy 40+40 Rx
    Tim Joe 3+36 Rx
    Paul Brian 3 Rx
    Bob 3+10 as a single 50 lb

  4. Scotty Reply

    Oly-115#
    Metcon-9:56 125#

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