9.9.16 “Karen”

September 08, 2016

REMINDER:
The Lift Up Autism Fundraiser will take place on Saturday September 10th. We will be hosting heats during our regular class schedules. Don’t worry if you signed up for a particular time online, we will be able to accommodate you at any class!!! It’s not too late to sign up just visit:

BRIDGEWATER
https://www.eventbrite.com/e/crossfit-bridgewater-lift-up-autism-2016-tickets-27179748359

or
DARTMOUTH
https://www.eventbrite.com/e/crossfit-dartmouth-lift-up-autism-2016-tickets-27179748359

EVERY EFFORT COUNTS!!!

FITNESS & LIFESTYLE

STRENGTH
Every 2 Minutes for 14
3 High Bar Back Squats work up to a max for the day

METCON
“Karen”
For Time:
150 Wall Balls (20,14)

10 Minute Time Cap

 

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

CORE
1 minute Plank
1 minute rest
:90 Second Plank
1 minute rest
2 minute plank
(use a plate on your back if you can)

STRENGTH
4×10 Barbell Bulgarian 1 Leg Squats

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Run, Row or Assault Bike
15-20 Rounds
:15 Seconds Work :30 Seconds Rest
ALL OUT EFFORT

OLY
EMOM 7 Minutes
FOR SPEED
3 Position Squat Snatches – Floor- Hang From Below the Knee – Floor
@ 60-70% Only

 

PERFORMANCE & SPORT

A. 3×3 Across HBBS
–hit about your 3rm then repeat two more sets

B. “Karen”

C. BB Bulgarian 1 Leg squats
4×6-10 reps each leg
10 lbs heavier than last week

D. Extra Credit – Work Your Weaknesses
OLY or Endurance
–this should be a separate session.

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