2.14.14 "The Taj 13.1"

February 13, 2014

HAPPY VALENTINES DAY!!!

FITNESS

“The Taj 13.1”
15-10-5
Clean and Jerk (135,95)
Chest 2 Bar Pullups
10 Minute Cap (scale accordingly)

Rest at Least 10 Minutes

STRENGTH
Front Squat
5@75%, 3@85%, 1+@95% (last set is as many reps as possible)

COMPETITION

A. WARM UP
Not For Time
3 Rounds
500m Row
5 Deficit Strict HSPU (max deficit)
5 Muscle Ups

B. OLY
EMOTM 7
1 Hang Power Clean + 1 Split Jerk + 1 Split Lunge
Start at 75% of 1RM Power Clean – add each set

C. METCON
“The Taj 13.1”
15-10-5
Clean and Jerk (135,95)
Chest 2 Bar Pullups

D. STRENGTH
Front Squat or OHS (choose your weakness)
5@75%, 3@85%, 1+@95% (last set is as many reps as possible)

EXTRA CREDIT

STABILITY/CORE
1.3×20 Shoulder Taps
2. 3×1-2min Plank
3. 3×20 each side Med Ball V-Twists

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 20th (this will be a regular class)
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

comments

About the Author
  1. Adam Reply

    Taj: 7:17 Almost RX (a few C2B did not actually touch bar)
    Front Squats: 245# (4)

  2. Don E Reply

    7:15 @ 115#
    FS; 5×155, 3×175, 6×195 (Time to shoot for a new 1RM)

    Elaines warm-up = Satan unleashed!!!!

  3. neon joe Reply

    7:37 RX front squat 5@190 3@205 2@240 came up on toes or I would have hone for more than 2

Leave a Reply

*

captcha

Please enter the CAPTCHA text