3.18.14 "Full Throttle"

March 17, 2014

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Randy Getting up the Rope!

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Norm Getting His Overhead Squats Down!!

 

 FITNESS

SKILL:
Muscle Up Transitions

“Full Throttle”
5 Rounds
10 Thrusters (135,95)
10 Burpees
5 Muscle Ups

Substitute for 5 Muscle ups Today is 10 Strict Pullups

15 Min CAP

COMPETITION

STRENGTH
Front Squat
3×3 85-90%

METCON
“Full Throttle”
5 Rounds
10 Thrusters (135,95)
10 Burpees
5 Muscle Ups

15 Min CAP

Cashout:
Todays Core

EXTRA CREDIT

CORE
3 Rounds
10 Strict toe 2 Bars
15 Side Plank Crunches each side
15 Back Extensions – add weight each set

ENDURANCE
(Mon-Tue-Wed)(only pick one day a week to do this workout)
4 rounds
1000m Row or 800m Run or 3 minutes on Airdyne
rest 3 mins

ANNOUNCEMENTS

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

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This week will be:
“Double Unders”
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. Brian Campbell Reply

    3+20 RX… Don’t know why but I wrote 3+10 on the white board.

  2. Adam Reply

    3 rounds + 21 (135# – Did 5 strict pull-ups/round instead of muscle ups.)

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