4.21.14 "Master's Qualifier 14.4"

April 20, 2014

FITNESS

STRENGTH
HBBS
5@65%, 5@75%, 5@85%

Master’s Qualifier 14.4

For time:
RX: MEN 40-44, 45-49 and 50-54
100 pull-ups
100 wall-ball shots, 20 lb. to 10-foot target

MEN 55-59
75 pull-ups
100 wall-ball shots, 14 lb. to 10-foot target

MEN 60+
50 pull-ups
100 wall-ball shots, 14 lb. to 10-foot target

RX: WOMEN 40-44, 45-49 and 50-54
100 pull-ups
100 wall-ball shots, 14 lb. to 9-foot target

WOMEN 55-59
75 pull-ups
100 wall-ball shots, 10 lb. to 9-foot target

WOMEN 60+
50 pull-ups
100 wall-ball shots, 10 lb. to 9-foot target

15 Minute Cap
(This does not apply to the Qualifying MASTERS)

 

 

COMPETITION

1. WARM UP
4 rounds not for time
5 Weighted Strict Pullups – get heavy
15 GHDSU as fast as humanly possible
10 Weighted Pistols – work up to 53,35#

2. OLY
EMOTM 6
Clean Complex
1 Clean + 2FS + 1 Jerk @ 80% or more  1RM Clean n Jerk

3. STRENGTH
3×3 Clean Pulls @ 110% 1rm

4. METCON
Individuals:
“Master’s Qualifier 14.4”
100 Pullups
100 Wallballs
–Keep track of your reps each set–

 

 

EXTRA CREDIT
ENDURANCE
Long Interval (LI)
(Mon, Tue or Wed)
Swim : 500m, 250m, 125m, 75m Recover 1:1
Bike : 5k, 2.5k, 1.5k, 750m Recover 1:1
Run : 1.5M, 1M, 800m, 400m Recover 1:1
Row : 2k, 1.5k, 1k, 800m Recover 1:1
CORE/ACCESSORY
1. 5×15 GHDSU
2. 5×10 DB Row on bench

 

 

ANNOUNCEMENTS
The “SKILLZ” Course
with Coach Keith Lupien 10am at CFB
Saturday April 19th
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

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

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  1. Brian C Reply

    205×5
    235×5
    265×5
    10:36 RX

  2. Caroline C. Reply

    HBBS – 90#, 105#, 120# (last couple required some assistance – ha)
    WOD – 94 pu with narrow black band
    Cash out – 30 seconds of whining emotm

  3. Almen Reply

    184 Rx

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