3.13.14 "Clymber"

March 12, 2014

WHAT will Dave Castro bring us this week?
Watch tonight for the release of 14.3
games.crossfit.com

Camille wins 14.2 with 404 reps…Ridiculous!!!

FITNESS

SKill
Rope Climb Practice

“Clymber”
1000m Row
Then
3 Rounds
3 Rope Climbs
10 Power Snatches (115,70)
30 Double Unders

Substitute for 3 rope climbs is 9 strict pullups

COMPETITION

OLY
EMOTM 10
1 Squat Snatch
start at 50-60% 1Rm

METCON
“Clymber”
1000m Row
Then
3 Rounds
3 Rope Climbs
10 Power Snatches (115,70)
30 Double Unders

EXTRA CREDIT

STRENGTH
1a. 5×3 Bench Press
1b. 5x max L-Pullups

ENDURANCE
(Thur, Fri, Sat)(only pick one day a week to do this workout)
10 Rounds
Run 100 meters on the Minute
AirDyne or Row :20sec on :40sec off

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

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  1. Caroline C Reply

    I love rope climbs!

    18:24 – 6 rope climbs, then switched to pullups in last round, 55#, single-unders

    Copped out with single-unders – probably could have gone higher on the snatches, but hey, still rebuilding. I was still smoked after! 🙂

    Good to be back and to see so many familiar faces!

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