3.5.14 "21-15-9'er"

March 04, 2014

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FITNESS

Strength
15 Minutes to Establish:
2 REP MAX UB Power Snatch

“21-15-9’er”
3 Rounds
400m Run
21 Burpees
15 KB Swings (70,53)
9 GHDSU

20 Minute Cap

COMPETITION

REST TODAY or THURSDAY
Todays WOD will be the same work for THURSDAY

OLY
EVERY :90 Seconds
7 Sets – Work up to Max
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

METCON
“21-15-9’er”
3 Rounds
400m Run
21 Burpees
15 KB Swings (70,53)
9 GHDSU

EXTRA CREDIT
CORE
100 Weighted ABmat Situps

ENDURANCE
(Mon, Tue or Wed)
Run, Row, Bike or Swim
2 Minutes On
2 Minutes Off
4 Minutes On
3 Minutes Off
6 Minutes On
4 Minutes Off
8 Minutes On

ANNOUNCEMENTS

March 8th – Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“The PULLUP Clinic”
Hosted at CrossFit Bridgewater

Comments

comments

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  1. CC Engine Reply

    50 2RM PS (55 1RM – SAME AS PREV)
    WOD – 20 MIN CAP – 2 RND + RUN + 16.
    (& finished it on my own. Clock had stopped.)
    Great Wod! Great class with Coach JesC! 🙂

  2. Don E Reply

    13:29 Rx
    (PS 2x 2120#),
    Plus 125# 1RM

  3. Adam Reply

    Strength: 165(2)
    WOD: 15:14 RX

  4. John Fitz Reply

    Strength: 2×95 (PR)
    WOD: 20min – 2 rds + 16
    KBS (#35)

  5. Caroline Reply

    Wooo fun! Happy to be back again still!

    Strength – 2x – 70#, 1x – 75# (actually tied PR)
    WOD: 19:49 (35#, scaled GHD – not all the way back)

    So much fun to see you all again!!

  6. Brian Campbell Reply

    165#( x2), 12:26 RX

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