6.26.15 “OLY WEEK 4”

June 25, 2015
July 18th marks our 2nd annual Ranch Wars competition. This is a 4 person team 2females/2 male team event. There is a scaled and RX division. We encourage everyone to get involved either competing or getting behind the scenes. Last year we had 250 athletes sign up and over 1,000 people at the event!!!!  It's a great day in the sun on a beautiful farm in Westport. Here is the link to sign up: https://dartmouth-crossfit.theboxhq.com/events/ranch-wars-ii

July 18th marks our 2nd annual Ranch Wars competition. This is a 4 person team 2females/2 male team event. There is a scaled and RX division. We encourage everyone to get involved either competing or getting behind the scenes. Last year we had 250 athletes sign up and over 1,000 people at the event!!!! It’s a great day in the sun on a beautiful farm in Westport. Here is the link to sign up: https://dartmouth-crossfit.theboxhq.com/events/ranch-wars-ii

A. EMOM 8 (Snatch)
1 Squat Snatch @ 85%

B. EMOM 8 (Clean&Jerk)
1 Clean and Jerk @ 85%

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

CORE
4×15 Weighted Back Ext.

ENDURANCE
Choose ONE of the following sports:
4-6 rounds
Run (Th/F/S): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (Th/F/S):Repeat 1000m, recover 3:00 until form/pace deteriorates

OLY
3×3 Snatch Pulls @ 110% or more

Post your results to the Whiteboard.

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