4.12.14 "Fight Gone Bad"

April 11, 2014

FITNESS

“Fight Gone Bad”
3 Rounds for max reps of:
1 minute Wall Balls (20/14)
1 minute Sumo Dead Lift High Pull (75/55)
1 minute Box Jumps (20″)
1 minute Push Press (75/55)
1 minute Row for Calories
1 minute RestYou may all start at different stations but for the Leaderboard you must do it in the order prescribed. You should use a judge if possible!!!COMPETITION

1. WARM UP
3 rounds not for time
1 Monkey Bar Attempt – longest possible
10 Weighted Pistols
5 Turkish Get ups – each side

2. OLY
EMOTM 10
1 Rep Snatch
try and PR!!!

3.METCON
“Fight Gone Bad”
3 Rounds for max reps of:
1 minute Wall Balls (20/14)
1 minute Sumo Dead Lift High Pull (75/55)
1 minute Box Jumps (20″)
1 minute Push Press (75/55)
1 minute Row for Calories
1 minute Rest

EXTRA CREDIT

ENDURANCE
Tempo/Time Trial (TT)
(Sat or Sun)
Swim : 800m @ 80% race pace
Bike : 15k @ 80% race pace
Run : 5k @ 80% race pace
Row : 8k @ 80% race pace

CORE/ACCESSORY
a. 4×25 Weighted Situps
b. 4 x monkey bar traverse

ANNOUNCEMENTS

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competition
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

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

Comments

comments

About the Author
  1. Brian C Reply

    344 RX

  2. John Fitz Reply

    192 (WB #14) the rest RX

  3. Scotty Reply

    P. Snatch pr by 15# (135) emotm 10
    Fight gone bad- 252rx

  4. TRex Reply

    261 RX

  5. Willhuntforfood Reply

    team rac
    pete 367rx
    tim 358 rx
    joe 357 rx
    brian m 348 rx
    paul 293 rx
    andy 321 rx
    brian l 282 rx

  6. Mr. Rx Reply

    8pm Saturday Night
    371 with games style box jumps-PR

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