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3 Sets of Max UB Strict Pullups
If you are using a band then use one that you can get around 6-10 Reps
“Team Riding Dirty”
Teams of 3
One athlete stands at each stands at each station, once you complete the exercise you are on you must wait to rotate until your partners are all done, once everyone is done then you may rotate.
5 Complete Rounds Each:
5 OHS (135,95)
25 ABMAt Situps
– from the ground, no racks
“The overhead squat is the ultimate core exercise, the heart of the snatch,
and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.”
3×15 Weighted Back Extensions
(Mon, Tue or Wed)(only pick one day a week to do this workout)
Row or Run
Rest 1:1 between sets
SIGN UP FOR THE OPEN’s
You Only Have Two Days!!!
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
March 8th – Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“The PULLUP Clinic”
Hosted at CrossFit Bridgewater
Monday March 3rd
Just this week and it will be back the Following week