3.27.14 "Jumping Jack Flash"

March 26, 2014

 FITNESS

Strength
EMOTM 7
1 Snatch Pull + High Hang Snatch
start at 60% and work up from there
technique work – activate the lats and press the bar back

“Jumping Jack Flash”
METCON
1000m Row
then
3 rounds
50 Double Unders
15 Pullups

COMPETITION

OLY
EMOTM 7
1 Snatch Pull + High Hang Snatch
start at 60% and work up from there
technique work – activate the lats and press the bar back

METCON
1000m Row
then
3 rounds
50 Double Unders
15 Pullups

EXTRA CREDIT

CORE
3×20 Landmine Twists
3×15 Side Plank Crunches

ENDURANCE
(Mon-Tue-Wed)(only pick one day a week to do this workout)
10 rounds
:30 On :30 Off Row, Run or Airdyne

ANNOUNCEMENTS

Saturday MARCH 29th
Mobility and Strengthening Seminar
with Coach Elaine and Coach Page
3+ Hours for Only $30
1pm-4pm at CrossFit Bridgewater

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

About the Author
  1. Willhuntforfood Reply

    team rac
    pete 11:00 rx
    paul 15:00 sit ups for dus
    tim 17:45 stairs not rower
    andy 14:20 stairs and 3x singles
    brian l 17:00 6 minute run no rower
    brian 17:50 6 minute run no rower
    joe 12:23 rx

  2. Brian C Reply

    125#, 8:02 RX

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