4.15.14 "1-Arm Snatch-Pain Threshold"

April 15, 2014

FITNESS

WARMUP:
1. Rowing Technique – proper posture – long efficient pull – lower strokes per minute
2. 500m Row for Time

“1-Arm Snatch-Pain Threshold”
4 Rounds
250m Run or Row  (your choice)
20 KB 1-Arm Snatches from the ground (53,35)
15 Push ups
rest exactly 3 Minutes between rounds

ALL OUT EFFORTS – NO PACING – TRY TO PUKE…haha

COMPETITION
1. METCON 1
5-4-3-2-1
Rope Climbs
50-40-30-20-10
UB Double Unders

REST AT LEAST 30 Minutes

2. METCON 2
“Taylor”
4 Rounds
400m Run (vest)
5 Burpee Muscle Ups (vest)

EXTRA CREDIT

ENDURANCE (from crossfitendurance.com)
SHORT INTERVAL (SI)
(Mon Tue or WED)
6-10 Sets
Swim : Repeat :60 on, :90 off until form/pace deteriorates
Bike : Repeat :60 on, :90 off until form/pace deteriorates
Run : Repeat :60 on, :90 off until form/pace deteriorates
Row : Repeat :60 on, :90 off until form/pace deteriorates

CORE/ACCESSORY
a. 4x 20 Back Ext.
b. 4x 10 BB Upright Rows

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

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  1. Adam Reply

    21:07 RX

  2. Joshua J Reply

    500m Row- 1:28 (PR)
    22:46 (#45KB, Run)

  3. Willhuntforfood Reply

    team rac
    pete 19:11 rx
    kevin 21:55 rx
    andy 19:11 rx
    tim 21:20 rx
    bob 21:40 40lb

  4. Brian C Reply

    500m: 1:32.0… 2.1sec off my pr
    Wod: 18:24 RX (row)

  5. John Fitz Reply

    500 row – 1:49

    21:22 (#35)

  6. CC Engine Reply

    2:10.3
    20:58. 15# – nursing a tricep. Knees.
    No throw up. Haha.
    Great wod. 🙂

  7. Caroline C Reply

    Well that was … something. Ugh!!! Especially the warm-up omg.

    500m row – 2:01 (tie PR)

    WOD – 23:39 (row, 20#, knees)

    I may have had an error in judgement rowing instead of running @_@

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