3.15.14 "Team Cindy Plate Run"

March 14, 2014

OUCH!!! Thanks Dave Castro for all those heavy deadlifts. Take your advils, take an ice bath and take care of your mobility.

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Love the Dreads Jen!!!

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Antonia is Freakin Strong!!!

 

 FITNESS

Skill
Pullup Practice
-kipping
-butterfly

“Team Cindy Plate Run”
AMRAP 20 Minutes
Teams of 2: Both start at the same time
Athlete 1:
AMRAP
5 Pullups
10 Pushups
15 Air Squats
Athlete 2:
400m Plate Run (45,25)

One Athlete Runs with the Plate While One Athlete Completes as many Rounds of Cindy as possible, when the athlete 2 returns from the run they will switch with the athlete 1 and continue on with the rounds of cindy where the other athlete leaves off. The goal is to get as many rounds of cindy as possible between the two athletes and as many runs as possible. Each Run is worth an entire round when adding your score at the END.

COMPETITION

REST SATURDAY – WORK SUNDAY

SUNDAYS WORK
WARMUP
3 rounds
500m Row – 80%
Max UB Muscle ups – work technique
10 Pistols

STRENGTH
Bench Press
1 Rep Max

METCON
“BODY WEIGHT NINJA”
21-15-9
Handstand Pushups
Chest 2 bar Pullups

EXTRA CREDIT

CORE
3 Rounds
20 V-Situps
20 Lying Leg Raises
20 V- twists (each side)

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 :40 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

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