3.22.14 "Team Hold Your Own"

March 21, 2014

This 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

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FITNESS

“Team Hold Your Own”
Teams of 2
Run 400 Meters Backwards together
100 1 Arm KB Snatches (53,35)
-Partner Must hold a barbell overhead in a Snatch grip with (75,45) while other partner works. If partner drops or lowers the bar then you must stop snatches and/or switch positions.
Then
100 Burpee Over the Box Jumps (24,20)
-Partner Must hold the bottom of the front squat with (75,45) while other partner works. Again if partner stands from the squat or drops the bar then you must stop box jumps or switch positions.

COMPETITION

REST SATURDAY

SUNDAYS WORK:

METCON
“Lil-Nippy”
AMRAP 12
5 Burpees
10 Double Unders
200m Run

MOBILITY
Roll Lats
Floss Hips
Lax Ball Upper Thoracic

EXTRA CREDIT

CORE
3 Rounds
15 Landmine Twist
15 Reverse Hypers
1 Min Plank

ENDURANCE
(Thur-Fri-Sat)(only pick one day a week to do this workout)
TABATA
Row, Airdyne or Treadmill Hill Sprint (12 incline)

ANNOUNCEMENTS

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

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. Willhuntforfood Reply

    team rac
    pete& andy 22:18 rx
    joe & bob 23:34 rx (bob 45lb)
    tim & paul 25:31 rx

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