4.29.14 "Drop Dead Fred"

April 28, 2014

FITNESS

Paleo Benchmark #2
“Drop Dead Fred”
10-9-8-7-6-5-4-3-2-1
Deadlift (bodyweight)
Burpee Bar Hops

Then

Strength
HBBS
3@70%, 3@80%, 3+++ @90%

 

COMPETITION

1. WARM UP
Outlaw Connectivity – Gymnastics Warmup – Google the exercises because I dont even know them yet but they work
http://theoutlawway.com/category/connectivity/

2. OLY
7 sets of:
1 Power Snatch + 1 Hang Squat Snatch + 1 Full Snatch
work up to heaviest possible
rest :90 seconds exactly

3. STRENGTH
HBBS
3@70%, 3@80%, 3+++ @90%

4. METCON
10-9-8-7-6-5-4-3-2-1
Deadlift (225,155)
Burpee Bar Hops

 

EXTRA CREDIT
ENDURANCE
Long Interval (LI)
(Mon, Tue or Wed)
Choose ONE of the following sports:
Swim (TUE): Repeat 500m, recover 3:00, until form/pace deteriorates
Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates
Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates
Row (TUE):Repeat 800m, recover 3:00, until form/pace deteriorates

CORE/ACCESSORY
1. 4×20 Back extension
2. 4×10 BB Upright rows

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

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

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  1. Almen Reply

    Drop Dead Fred- 6:25 Rx @155
    HBBS- @285

  2. Adam Reply

    WOD: 7:29 (195#)
    HBBS: 220(3), 255 (3), 285(5)

  3. Peter Cipolletti Reply

    Team RAC:

    Pete 7:00 RX
    Joe 8:23 RX
    Andy 9:43RX

  4. neon joe Reply

    Drop dead Fred 6:52@175#.high bar back squat 3@205 3@235. 1@265 did a fourth set lighter due to not getting 3reps 7@225

  5. Brian C Reply

    6:08 (225#)
    225, 255, 285 x3

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