6.20.14 "EMOM Oly Week 2"

June 19, 2014

REMINDER:
Class Schedule for Saturday During Ranch Wars

Dartmouth Closed

Bridgewater 8am Class Only

Coach Shaun!

Coach Shaun!

 

 

 

 

 

 

 

 

 

 

 

 

 

TODAYS WOD

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

“EMOM 8”
2 Squat Snatches @ 75% 1RM

“EMOM 8”
2 Squat Clean + Split Jerks @ 75% 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:
4-6 Rounds
Swim (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Bike (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Run (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Row (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates

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 COMPETITORS

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

A. Long Interval Endurance
4 Sets of Row or Run
Repeat 6 Minutes on, 3 minutes off

B. EMOTM 8
2 Squat Snatches @ 75% 1RM

C. EMOTM 8
2 Squat Clean + Split Jerks @ 75% 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

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  1. Caroline C. Reply

    Another 5:30am whaaaat?

    Sasquatches: 55#
    C&J: 65#

    Sq. snatches felt really good, C&J wicked rusty.

    I kind of like coming in early. I may do it again … even if I have other options! @_@ 😉

  2. Willhuntforfood Reply

    Team rac
    Ben-ish
    10-9-8-7-6-5-4-3-2-1
    Power Cleans (135, 95#)
    200m run after each round
    Tim 14:40 Rx
    Andy 15:23 Rx
    Bob 19:07 95 lb

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