5.24.14 "Power Ranger"

May 23, 2014

FITNESS

“Power Ranger”
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (135,95)
100-90-80-70-60-50-40-30-20-10
Barbell Lateral Hops

SCALED
“Power Ranger”
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (YOU CHOOSE)
50-45-40-35-30-25-20-15-10-5
Barbell Lateral Hops

COMPETITION

1. WARM UP
Outlaw Connectivity of the day
http://theoutlawway.com/category/connectivity/

2. OLY
A) 1RM Snatch
B) 1RM Clean n jerk
Set the clock for 30 minutes. Use ONLY 15 Minutes for each lift.

3. METCON
“Power Ranger” (155,105)

EXTRA CREDIT

ENDURANCE
Long Interval (LI)
(Thur, Fri, Sat)
4-6 Rounds
Choose ONE of the following sports:
Swim: Repeat 6:00 on, 3:00 off, until form/pace deteriorates
Bike: Repeat 6:00 on, 3:00 off, until form/pace deteriorates
Run: Repeat 6:00 on, 4:00 off, until form/pace deteriorates
Row: Repeat 6:00 on, 4:00 off, until form/pace deteriorates

CORE/ACCESSORY
4×15 side plank crunches
4×15 Landmine lunge twists

ANNOUNCEMENTS

Memorial Day “MURPH”
We will be Open 8am-11am on Memorial day
Heats will Start at 8,9 and 10. Please sign up for heats at the box.
Bring your Body armour or 20lbs Vests for True RX!!!
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Sqauts
1 Mile Run
Reps can be partitioned as needed

The “SKILLZ” Course
with Coach Keith Lupien
Every Sunday at 9am
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

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=

Page Lockhart Fundraiser and CFB 3rd Year Anniversary Party
June 28th
10am-10pm
There will be a WOD challenge at 10am, followed by Chinese auction and Paleo PotLuck BBQ. We hope all members from Dartmouth and Bridgewater Locations will attend. This is always one of our biggest parties of the Year!!! If anyone has any items they are willing to donate to the raffle please let Mrs. Caldas know. Let’s Raise money to send our World Famous Nator to the CrossFit Games and Have a blast doing it!!!

BATTLE OF THE SOUTH SHORE BOXES
Beginners and RX Competition
Sunday August 3rd
https://crossfit-781.theboxhq.com/events/battle-of-the-south-shore-boxes

Comments

comments

About the Author
  1. Brian Reply

    12:33 RX

  2. Almen Reply

    14:23 Rx

  3. Willhuntforfood Reply

    Team rac
    Power ranger
    Pete 13:15 Rx
    Tim 16:43 Rx
    Bob DNF

  4. Willhuntforfood Reply

    Cash in 10 min squat test
    Cash out team 5K row
    Tim Pete. 18:22

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