2.13.14 "Southie Snatch Ballz"

February 12, 2014

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FITNESS

OLY
EMOTM 7
1 Snatch Pull + 1 Power Snatch
– add weight each set until you hit a max – start at about 75% 1Rm Power Snatch

“Southie Snatch Ballz”
AMRAP 7
7 Power Snatches (95,65)
10 Wall balls (20,14)

COMPETITION

A. WARM UP
3 Rounds
10 Elevated Ring Rows
10 Weighted Pistols (5 each)
10 Turkish Get ups (5 each)
–add weight each set

B. OLY
EMOTM 7
1 Snatch Pull + 1 Power Snatch
– add weight each set until you hit a max – start at about 75% 1RM Power Snatch

C. METCON
“Southie Snatch Ballz”
AMRAP 7
7 Power Snatches (95,65)
10 Wall balls (20,14)

C. Endurance
Teams of 2
3k Row
switch every 250m

EXTRA CREDIT

CORE:
For Time
30 Turkish Get ups (53,35)

ENDURANCE
(Thur, Fri, OR Sat)
4 Rounds
750 Row or 800 Run
Rest 1:1 (equal work:rest)

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 (Tonight)
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!

Comments

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About the Author
  1. Don E Reply

    5 + 8 @ 85#

  2. neon joe Reply

    6+5 RX

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