9.26.14 "Rack and Snatch"

September 25, 2014

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 15th @ CrossFit Dartmouth
Breast Cancer Fundraiser and Team Competition
Mark your calendars…more info coming soon

 

[pe2-image src=”http://lh4.ggpht.com/-6Kv5BvQJhbA/U_u1DMww8EI/AAAAAAAAQKM/veGjoQ_h278/s144-c-o/20140825_181221.jpg” href=”https://picasaweb.google.com/117385132829369688957/20140923?authkey=ip_mS8-Mxkc#6051629590872387650″ caption=”” type=”image” alt=”20140825_181221.jpg” ]

 

TODAYS WOD

STRENGTH
HBBS
1*6 65%
1*6 75%
1*6 80%
1*6 80%

METCON
“Rack and Snatch”
AMRAP 8
8 Front Rack Lunges (115,75)
8 1 Arm KB Snatches Left Arm (53,35)
8 1 Arm KB Snatches Right Arm (53,35)

 

 

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

CORE
Shoulder Stabilization
3 rounds
10 BB Snatch grip High pull – strict
15 Banded Pull aparts
20 DB Bent Over T-Raises – light

 

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
15 Rounds
:45 Seconds Sprint :30 Seconds Rest

 

OLY
OFF

 

 

COMPETITORS

A. Warmup for 12 minutes:
Minute 1 Airdyne 15 Calories
Minute 2 GHDSU 15 reps
Minute 3 FREE Standing HSPU 5 Attempts or 20m HS Walk

B. STRENGTH
HBBS
1*6 65%
1*6 75%
1*6 80%
1*6 80%

C. Hang Squat Snatch 3×3 @ 80-85%
Unbroken
Keep Focusing on the turnover, High pull under the bar and punch – be tight and pause for 1 second before standing

D. METCON
“Rack and Snatch”
AMRAP 8
8 Front Rack Lunges (115,75)
8 1 Arm KB Snatches Left Arm (53,35)
8 1 Arm KB Snatches Right Arm (53,35)

Comments

comments

About the Author
  1. Brian C Reply

    Hbbs: 6@205,6@235,6@255,6@255
    Wod: 4+13 (70/135)

  2. Willhuntforfood Reply

    Team RAC
    Happy 50th Boobie
    Filthy 50

    Joe 25:00 Rx
    Pete 26:12 Rx
    Tim 28:01 Rx
    Andy 28:08 3x singles
    Birthday Boy Boobie 29:52 3x singles

  3. CC Engine Reply

    Hbbs up to 80# (80%) Haven’t done this in awhile! 🙂
    R & S. 4+18 (45/20)
    Already feel those lunges- lol! Yes! 😉

Leave a Reply

*

captcha

Please enter the CAPTCHA text