4.8.14 "Reaper #2"

April 07, 2014

FITNESS

Strength
EMOTM 10
2 Power Cleans + 1 Push Jerk
start at 60% 1RM and add weight each set

“Reaper #2”
10 Rounds
7 Chest 2 Bars
7 Push Press (95,65)

12 Min Cap

COMPETITION

1. OLY
EMOTM 10
2 Power Cleans + 1 Push Jerk
start at 60% 1rm and add weight each set

2. STRENGTH
Clean Pull 3×3 @ 110% 1rm

3. METCON
“Reaper #2”
10 Rounds
7 Chest 2 Bars
7 Push Press (135,95)

12 Min Cap

4. CORE/ACCESSORY
a. 3×15 Strict Toe to Bars or Straight leg raises with 3 second negative
b. 3×10 Pendlay Rows

EXTRA CREDIT

ENDURANCE
Long Interval (LI)
(Mon, Tue or Wed)
4-8 Rounds
Swim: Repeat 250m recover 3:00, until form/pace deteriorates
Bike: Repeat 5k, spin/recover 3:00, until form/pace deteriorates
Run: Repeat 800m, recover 3:00, until form/pace deteriorates
Row: Repeat 800m, recover 3:00 until form/pace deteriorates

CORE/ACCESSORY
a. 3×15 Strict Toe to Bars or Straight leg raises with 3 second negative
b. 3×10 Pendlay 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

comments

About the Author
  1. Almen Reply

    OLY- Got up to 175
    Reaper Two- 10:55 Rx

  2. Brian C Reply

    215#, 8:37 RX

  3. Scotty Reply

    Strength–got up to 160 missed 165 on the jerk
    “Reaper 2”—-8:38rx
    Feels good to be back

    • CC Engine Reply

      Yeah Scotty! 🙂 🙂

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