9.16.14 "Mainsite Rope Climb/Front Squat"

September 15, 2014

ANNOUNCEMENTS:

WODS 4 PAWS
September 21st at CYNERGY CROSSFIT in Hanson, MA
WOD 4 Paws is a fundraiser event for local dogs and cats in need and a great opportunity to get in a FUN workout at the same time! WOD 4 Paws is a boy/girl partner* WOD (Workout of the Day) and is one of our most popular fundraiser events. This event is opened to ALL levels and abilities; we strongly encourage beginners to participate as well. Choose your own partner or let us choose one for you. This is a great opportunity to get your first CrossFit competition under your belt!

COME CHEER ON PAGE AND ELAINE
“Notheast Masters Classic”
Sunday September 21st @ CrossFit 508
1 George St. Planeville, MA

CFD vs CFB Internal Throwdown
October 18th at CrossFit Bridgewater
Teams of 2 Same sex – Scaled and Rx Divisons
This competition is for all our members – this is a FUN event and we want you all to try your first competition
There will be 2 WODS that day and then the top 3 Men and top 3 Women Athletes from each gym will go Head to Head for the CFD/CFB Trophy
Last Year CFD stole the trophy from the favorites…this year CFB is coming to steal it back!!!
More Information will be coming soon!

BARBELLS FOR BOOBS
November 8th @ CrossFit Dartmouth
Breast Cancer Fundraiser and Team Competition
Mark your calendars…more info coming soon

 

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STRONG IS THE NEW SEXY!!!

TODAYS WOD

STRENGTH
HBBS
8@65%
8@70%
6@80%
6@85%

METCON
“Mainsite Rope Climb/Front Squat”
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

LEVEL 2
1 Rope Climb
Front squat (135,95)

LEVEL 1
10 Strict Pullups
Front Squat (95,65)

**use any combination today for scaling**

 

 

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

CORE
5×10-15 Good Mornings

 

ENDURANCE
Long Interval (Mon, Tue or Wed)
Choose ONE of the following sports:
Row 3x 1500m
Run 3x 1200m
Airdyne 3x 150 Calories
Rest 3 Minutes between Rounds

 

OLY
7 sets of:
Heaving Snatch Drops x 1 rep @ 70-80% 1RM Snatch
Rest :90 Seconds
Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 3 seconds(in the hole) checking your balance and positioning before ascending.

 

 

COMPETITORS

A. WARM UP
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
**sub strict chest 2 ring pullups or use “the ring thing”**

B. STRENGTH
STRENGTH
HBBS
8@65%
8@70%
6@80%
6@85%

C. OLY
7 sets of:
Heaving Snatch Drops x 1 rep @ 70-80% 1RM Snatch
Rest :90 Seconds
Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 3 seconds(in the hole) checking your balance and positioning before ascending.

D. METCON
“Mainsite Rope Climb/Front Squat”
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Comments

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  1. Brian Reply

    HBBS: 8@205,8@220,6@255,6@265
    Wod: 12+9 RX

  2. neon joe Reply

    Hbbs 8@185 8@200 6@230 6@245. Wod 12+7@165#

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