6.13.14 "EMOM OLY Week 1"

June 12, 2014

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TODAYS WOD

Warmup: Snatch Progressions
2 Rounds
5 Behind the neck Presses
5 Overhead Squats
5 Snatch Balances
5 High Hang Squat Snatches

“EMOTM 7”
2 Squat Snatches @ 70% 1RM

“EMOTM 7”
2 Squat Clean + Split Jerks @ 70% 1RM

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×10 Good Mornings – work up to a heavy

 

ENDURANCE
Choose ONE of the following sports:
10 sets
Swim (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates
Bike (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates
Run (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates
Row (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates

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 COMPETITORS

WARMUP:
Outlaw Connectivity
http://theoutlawway.com/category/connectivity/

A. Short Interval Endurance
10 Sets of Rowing :30 on :30 Off
max effort for calories

B. EMOTM 7
2 Squat Snatches @ 70% 1RM

C. EMOTM 7
2 Squat Clean + Split Jerks @ 70% 1RM

D. Front Squat
On the 2 Minutes
7×2 with Chains or Bands – work up to Heaviest possible

E. Snatch Pulls
5 Sets on the 2 Minutes
90%, 95%, 100%, 110%, 110%, 110%

 

 

ANNOUNCEMENTS
RANCH WARS
Saturday June 21st
Outdoor Farm Competition
Arruda Farm Westport, MA
JUDGES and VOLUNTEERS needed
Volunteers will receive lots of SHWAG and a free meal
Email crossfitdartmouth@gmail.com if interested in volunteering

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!!! Email soniamcormier@gmail.com if you would like to donate anything to the raffle.

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

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  1. Brian Reply

    125#/165#

  2. Adam Reply

    125#/180#

    It got heavy at the end.

  3. josh.o Reply

    135/165 no failed reps

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