2.22.14 "The Seven"

February 21, 2014

FITNESS

“The Seven”
7 rounds:
7 handstand push-ups
7 thrusters (135/95)
7 knees to elbows
7 deadlifts (245/165)
7 burpees
7 Kettle bell swings (70,53)
7 pull-ups

L2-Scale appropriately
L1-5 Rounds only

40 minute

COMPETITION

SATURDAY
Rest or Active Recovery

SUNDAY
Training will be at CrossFit Dartmouth
Meet there around 1030-11am.
668 State Rd Dartmouth, Ma

A. OLY
15 Minutes to establish
1 RM Snatch

B. METCON
“Amanda”
9-7-5
Squat Snatch (135,95)
Muscle Up

C. PAIN THRESHOLD TRAINING
5 Rounds
250m Row
15 Squat Clean Thrusters (95,65 )
15 Burpees
Rest 3 Minutes Exactly
Wear a 10/20lb Vest Entire time.
Bring one if you have one to the training camp at CFD Sunday. I’ll bring what I have from CFB.

EXTRA CREDIT

ENDURANCE
(Thur , Fri or Sat)(only pick one day a week to do this workout)
3 Rounds
1600 meter Run or Row
Rest 3 minutes

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

Comments

comments

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  1. nate byrnes Reply

    That was brutal. Did RX (female), and still only got through 5 +39 or so.

  2. Big Sexy Reply

    36 minutes and change

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