3.11.14 "Rollin on 20's"

March 10, 2014

Pre-Order Your CrossFit OPEN’s T-shirt or Tank
They are Juat $20. Sign Up Sheets are posted on the Whiteboards at both locations.
You must have your order in by Thursday!

 

FITNESS

Strength
DeadLift
3×3 @ 85%

“Rollin on 20’s”
3 Rounds
20 KB Swing (70,53)
20 Burpees
20 T2B
-athletes may start in different stations

COMPETITION

OLY
EMOTM 7
1 Hang Squat Cleans + 2 Jerks
Start at 50-60% – add weight each set

METCON
“Elizabeth”
21-15-9
Squat Clean (135,95)
Ring Dips

Cashout
4 Rounds
500m Row
20 Hand Release Burpee Box Jumps (24,20) Games Style

EXTRA CREDIT

CORE
200 AbMat Situps for Time

ENDURANCE
(Mon, Tue, Wed)(only pick one day a week to do this workout)
Run, AirDyne or Row
2 Rounds
2400m (1.5 Miles)
Rest 5 Minutes

ANNOUNCEMENTS

Saturday MARCH 29th
Mobility and Strengthing Seminar
with Coach Elaine and Coach Page
3+ Hours for Only $30
-More Info Coming Soon-

This Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“SQUAT THERAPY”
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competiton
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

Comments

comments

About the Author
  1. Brian Campbell Reply

    315(x3), 11:09 RX

  2. big joe Reply

    445(x3) 13:42 with 88lb KB and attempts

    • Adam Reply

      Damn!!! That dead lift weight is like a small Buick!

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