4.25.14 "Kneeling on Elbows"

April 24, 2014

FITNESS

Strength
EMOM 10 minutes
Work up to a 3RM Hang Power Clean

“Kneeling  on Elbows”
5 rounds for time of:
10 Barbell Overhead Reverse Lunges
15 knees-to-elbows

Let trailing knee gently kiss the ground on each lunge.

Big dawgs (135,95)
RX (115,80)
Lil Dawgs (85,55)

15 minute Cap

COMPETITION
1. WARM UP
Outlaw Connectivity – Gymnastics Warm up???

2. OLY
EMOM 10
3 UB High Hang Squat Snatches
Work up to the heaviest possible

3. METCON
“G’s up – Hands Down”
100′ Shuttle Run (50′ down/50′ back)
30 GHD Sit-ups
50′ HS Walk
5 Rope Climbs 15′
100′ Shuttle Run (50′ down/50′ back)
5 Rope Climbs 15′
50′ HS Walk
30 GHD Sit-ups
100′ Shuttle Run (50′ down/50′ back)

EXTRA CREDIT
ENDURANCE
Short Interval (SI)
(Thur or Fri)
8-10 rounds
Swim : Repeat 25m, recover :60s, until form/pace deteriorates
Bike : Repeat 400m, recover :60s, until form/pace deteriorates
Run Repeat 100m, recover :60s, until form/pace deteriorates
Row Repeat 100m, recover :60s, until form/pace deteriorates

CORE/ACCESSORY
3 rounds
a. 20 V-ups
b. 20 Leg raises
c. 20 V-twists (each side)
superset a),b) and c)
rest :60 seconds after each round

 

 

ANNOUNCEMENTS

Spring Cup Team Throwdown and SPARTAN Race Invitational
April 27th
Reebok Headquaters
Canton, Ma

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

April 27th – Sunday
6pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.
It is Cancelled at CFB but all may attend the CFD workshop at 6pm

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. Willhuntforfood Reply

    team rac
    metcon
    pete 9:48 85lb
    andy 11:34 115lb
    tim 12:15 115lb
    scott DNF 85lb

  2. CC Engine Reply

    Stuck at 65×3 for last 4 rounds.
    9:53 (40#, knee ups)
    🙂 🙂

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