2.15.13 "Deadly Valentine"

February 14, 2014

FITNESS

“Deadly Valentine”
AMRAP 7
Row 300m
14 Thrusters (105,70)

Rest 7 Min Exactly

AMRAP 7
30 1 Arm KB Snatches (53,35)
14 KB Jump Squats (53,35)

Rest 7 Min Exactly

AMRAP 7
30 Double unders
14 GHDSU or 30 abmat situps

You may start at any AMRAP.
Also you may start a second heat at the 7 minute mark.

The KB Jump Squats will be performed holding the KB in front of you AnyHow and doing a full air squat below parallel then jumping so the feet completely leave the ground. The KB can not touch the ground during the jump.

The KB snatches must be 15 each side but you can break them up as needed.

COMPETITION

SATURDAY
Rest or Active Recovery

SUNDAY
A. WARM UP
1 Mile Run

B. OLY
15 Minutes to establish
1 RM Snatch Balance

C. METCON

AMRAP 7
Row 300m
14 Thrusters (115,80)

Rest 7 Min Exactly

AMRAP 7
30 Double Unders
14 Overhead Squats (115,80)

Rest 7 Minutes exactly

AMRAP 7
30 1 Arm KB Snatches (53,35)
14 GHDSU

EXTRA CREDIT

ENDURANCE
(Thur , Fri or Sat)(only pick one day a week to do this workout)
4 rounds
Run 800 or Row 750
Rest 1:1

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
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!

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