2.3.14 "Three's a Couplet"

February 02, 2014

FITNESS

STRENGTH
10 Minutes to Establish a 1RM Power Snatch

“Three’s a Couplet”
Each Couplet For Time
with a continuous  running clock:

A. @ 3.2.1.GO
3 Rounds
10 Power Snatch (135/95)
10 Box Jumps (30,24)
B. @10:00 minutes
3 Rounds
15 Push Press (135,95)
15 TTB
C. @20:00 minutes
For Time:
500m Row
30 Lateral Burpees over the rower
500m row

COMPETITION

A. WARM UP
Burgener Snatch Warm Up

B. OLY
EMOTM 5
1 Snatch Pull + 1 Snatch From below the Knee @ 80-85% 1Rm

B. METCON
“Three’s a Couplet”
Each Couplet For Time
with a continuous  running clock:

A. @ 3.2.1.GO
3 Rounds
10 Power Snatch (135/95)
10 Box Jumps (30,24)
B. @10:00
3 Rounds
15 Push Press (135,95)
15 TTB
C. @20:00
For Time:
500m Row
30 Lateral Burpees over the rower
500m row

C. Today’s ENDURANCE

EXTRA CREDIT

CORE
1. 3×15 Side Plank Crunches
2. 3x :90sec Plank

ENDURANCE
(Thur , Fri or Sat)
10 Sets For Total Calories
:30 secs Spint / :30 Sec Rest
Row, Airdyne or Hill Sprint (10 incline)

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 6th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
It will be a trial class and this time may stay or change in the future. 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

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  1. Willhuntforfood Reply

    Team rac
    A. Brian 5:02 95#
    Tim 5:26 135# power clean
    Andy 7:00 125#
    Brian l 5:22 95#

    B. Brian 6:00 95#
    Tim 8:24 Rx
    Andy 8:20 125#
    Brian l 8:24 95#

    C. Brian 8:25 Rx
    Tim 8:40 Rx
    Andy 10:13 Rx
    Brian l 10:13 Rx

  2. CC Engine Reply

    55#RM PS Still 😛

    3’s a Couplet – B) 5:42 C) 9:22 A) 7:42
    45# PS & PP, Knee ups, 16″ bx

    That was a good workout!! 🙂

  3. Young$ Reply

    Didn’t get a chance to do this WOD, but did last years Open 13.1

    AMRAP 17
    40 burpees
    30 power snatch @ 75
    30 burpees
    30 power snatch @135
    20 burpees
    30 power snatch @165
    10 burpees
    AMRAP power snatch @210

    150 Reps

    Hope everyone is doing well back home, see you all in March!

  4. neon joe Reply

    A=4:10 B=6:20 C=7:05 used105# 1rep max power snatch 135#

  5. David Custadio "Metcon Dave" Reply

    COMPETITION

    A. WARM UP
    Burgener Snatch Warm Up

    B. OLY
    EMOTM 5
    1 Snatch Pull + 1 Snatch From below the Knee @ 80-85% 1Rm
    Hit 3 out of 6 at 155

    B. METCON
    “Three’s a Couplet”

    A.
    3 Rounds
    10 Power Snatch (135/95)
    10 Box Jumps (30,24)
    6:32

    B. @10:00
    3 Rounds
    15 Push Press (135,95)
    15 TTB
    6:30

    C. @20:00
    For Time:
    500m Row
    30 Lateral Burpees over the rower
    500m row
    5:50

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