2.20.17 “Magnum 45 Reloaded”

February 19, 2017

#1) CrossFit Bridgewater will be doing weigh ins and measurements for the Paleo Challenge all day today. Please get all your points logged in and make sure you also input your Fight Gone Bad scores into the spreadsheet. If you need to make up FGB today you can. Also lets get some good before and after pics done today if you can.

#2) CrossFit Dartmouth will be weighing in and measuring on Friday. Same goes for all athletes, get all your points updated adn make sure you have your FGB score entered for the challenge.

#3) FOR ALL ATHLETES AND COMPETITORS SIGNED UP FOR THE OPEN
Here is an example of how the week of programming will go. You can modify the schedule to best suit your needs.
Also, only the die hards will be retesting on MONDAYS. Most of us will give it our all on FRIDAY for the OPEN WOD and that will be perfect.

MONDAY – WORK HARD – RETEST the Open WOD from previous week
TUESDAY – WORK HARD – STRENGTH and METCON
WEDNESDAY – MEDIUM EFFORT – GOAT WODS – OR REST DAY
THURSDAY – PREGAME – LIGHT WORK – OR REST DAY
FRIDAY – OPEN WOD
SATURDAY – LIGHT WORK – ACTIVE RECOVERY or REST (this is for those retesting Monday)
SATURDAY – LONG and HARD as usual (for those not retesting Monday)
SUNDAY – PREGAME – ACTIVE RECOVERY or REST
MONDAY – RETEST OPEN WOD

So the big options are if you prefer to rest the day before or two days before a GameDay WOD. Rest and Recovery is very similar to soreness it is most profound two days later. This is why we suggest to rest two days before the event day and to pregame wod the day before. We will help all athletes find their schedule. Just remember we need to train hard early in the week to keep our conditioning and we need to recover by the end of the week to score best on our OPEN WOD.

For most of our athletes just follow your normal schedule. We will test the OPEN WOD in class every Friday and JUST HAVE FUN!!!

FITNESS & LIFESTYLE

METCON
“MAGNUM 45 Reloaded”
1 Round
15 Hang Power Snatches (75,55)
15 Chest 2 bars
15 Box Jumps (24,20)

rest 1 Minute

2 Rounds
12 Hang Power Snatches (75,55)
12 Chest 2 bars
12 Box Jumps (24,20)

rest 2 Minutes

3 Rounds
10 Hang Power Snatches (75,55)
10 Chest 2 bars
10 Box Jumps (24,20)

Score is total time

L2-
10 Snatches
10 Chest 2 Bars
10 box jumps

L3-
10 snatches
10 pull-ups
10 box jumps

EXTRA CORE
100 ABmat Situps for time

EXTRA ENDURANCE
(Mon, Tue or Wed)(only pick one day a week to do this workout)
4 Rounds
Row 60m/50w Calories as fast as possible
Rest 1:1 between sets

EXTRA CREDIT OLY
5 sets of 3 Squat Snatches @ 75-80% 1RM
Rest :90 between sets

SPORT & PERFORMANCE

A. ENDURANCE
4 Rounds
Row 60m/50w Calories as fast as possible
Rest 1:1 between sets

B. OLY
5 sets of 3 Squat Snatches @ 75-80% 1RM
Rest :90 between sets

C. METCON
“MAGNUM 45 Reloaded”
1 Round
15 Hang Power Snatches (95,65)
15 Chest 2 bars
15 Box Jumps (24,20)

rest 1 Minute

2 Rounds
12 Hang Power Snatches (95,65)
12 Chest 2 bars
12 Box Jumps (24,20)

rest 2 Minutes

3 Rounds
10 Hang Power Snatches (95,65)
10 Chest 2 bars
10 Box Jumps (24,20)

D. CORE
100 Abmats Situps – add weight if possible

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