9.29.14 "Helen"

September 28, 2014

ANNOUNCEMENTS
:

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

 

TODAYS WOD

STRENGTH
Snatch Grip Deadlift
3-3-3-3-3-3-3
Add each set up to max.

METCON
“Helen”
3 Rounds
400m Run
21 KB Swings (53,35)
12 Pullups

 

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

CORE
4 rounds
50 ABMAT situps
Rest 1minue

 

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
Choose one Sport:
3 Rounds
2000m Row
1Mile Run
80 Calories on AIrdyne
Rest 4:00 between Rounds

 

OLY
Power Snatch
Every :30 Seconds for 5 Minutes at 50-60% 2Reps
Work on your Turn over, flip the wrists and bunch the bar

Then in 5 sets max hit a 1RM Power snatch for the day

 

 

COMPETITORS

WARMUP
Every :45seconds for 6 minutes
3 Muscle Ups

A. OLY
Power Snatch
Every :30 Seconds for 5 Minutes at 50-60% 2Reps
Work on your Turn over, flip the wrists and bunch the bar

then in 5 sets max hit a 1RM Power snatch for the day

B. STRENGTH
Snatch Grip Dead lifts
3-3-3-3-3-3-3-3
Add each set

C. METCON
“Helen”

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team RAC
    Strict press 10-8-6-6

    Helen
    Tim 10:35 Rx
    Andy 12:15 Rx
    Bob 13:08 50#

    Cash out
    2 rnds 50 abmat sit-ups w/ 1 minute rest
    Andy 5:25 Rx
    Tim 5:47 Rx

  2. CC Engine Reply

    16:06 (rx-kb, strict blue/grey)
    S.g.d.l. – up to 125# x 3.
    🙂

  3. neon joe Reply

    Snatches grip deadline 135,185,185,215,215,225,255. Helen10:26rx

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