04/24/17: TTB, DU's, Squat Cleans

/ CrossFit Revelation/

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This is the LAST WEEK of the Nutrition Challenge!  Stay Strong!:  If you are not inputting your weekly scores on SugarWOD on Sunday...then you have zeros for your points for the week!  Don't worry...you can go back and enter scores still, just please do so ASAP so we can make sure we have an accurate point spread!

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information is available at the gym.!

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WOD:

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Boot Camp:

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A.)  AMRAP 20:

60 M Sandbag Push

30 Sit Ups w/ Sandbag

15 Push Ups

B.)  Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 TTB

50 DU's or Singles

15 Burpees

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  20 Minutes to Find Max Clean and Jerk

B.)  Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 TTB

50 DU's

15 Squat Cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135/85 lb.

2nd round, 13 reps, 185/115 lb.

3rd round, 11 reps, 225/145 lb.

4th round, 9 reps, 275/175 lb.

5th round, 7 reps, 315/205 lb.

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  Back Squat: -10% of Best 5RM for 3 set of 5

B.)  RDL- med x 10, 3x (think good stretch)

C.) Seated box jump- high as possible x 5, 5x

D.)  GHD Iso Hold- 30 sec on/ 30 sec off- 4x

E.)  Odd/Even 8:

Even:  10 TTB

Odd:  4 Turn Suicide Sprint

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD