2.18.14 "BurpeeBella"

February 17, 2014

  [pe2-image src=”http://lh6.ggpht.com/-u6wLZ2qV3RU/UwDmKF0BjnI/AAAAAAAAJpI/w4h9JQCpK24/s144-c-o/20140216_112359.jpg” href=”https://picasaweb.google.com/117385132829369688957/20140216?authkey=NqqTzeqKMn4#5981033366181482098″ caption=”” type=”image” alt=”20140216_112359.jpg” ]

FITNESS

Strength
3 rep Max Touch and Go(TnG)
Power Snatch
15 Min Cap

“BurpeeBella”
50 Burpees
30 Power Snatches (135,95)
50 Burpees

15 Minute Cap
Scale Appropriately

COMPETITION

A.OLY
1. 3x Max UB Reps of
Squat Snatch (155,105)

B. METCON
“BurpeeBella”
50 Burpees
30 Power Snatches (135,95)
50 Burpees

C. STRENGTH
7×3 Clean Pulls
80,90,100,110,110,115,115%

EXTRA CREDIT

CORE
1. 3x max UB toe 2 Bars
2. 3x Max effort Ring L-Sit Holds

ENDURANCE
(Thur, Fri or Sat)
5 Rounds
250 Row + 10 Burpees-as fast as humanely possible
Rest 1 minute
record all splits

ANNOUNCEMENTS

EVERYONE!!!
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

    3 Rep Power Snatch: 155#
    BurpeeBella: 14:09 RX

  2. Don E Reply

    12:06 @ 105#
    Feeling good cuz the #s are beginning to go up in my WODs. Hope to RX more by mid to late summer.

  3. neon joe Reply

    11:23@115# 3rep max power snatch 135# need to work on that

  4. David Custadio "Metcon Dave" Reply

    A.OLY 1. 3x Max UB Reps of Squat Snatch (155,105) 1, 1, 2 … Couldnt get a good rhythm so did 135 for 5

    B. METCON “BurpeeBella” 10:40…

    C. STRENGTH 7×3 Clean Pulls 135, 135, 185, 225, 275

Leave a Reply

*

captcha

Please enter the CAPTCHA text