05/15/17: Snatch Balance and 17.3 Re-Test
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Click to Register for CFR Summer Camp! CrossFit Revelation Summer Camps are designed to develop skills necessary to become a better universal athlete. Learn how to become faster, stronger, and healthier to achieve your fitness goals. The staff fosters a growth mindset designed to benefit the experienced and novice team player as much as the individual sport athlete. Athletes will get a week packed with functional movements in a safe and fun environment. Athletes will learn how to move efficiently and effectively, and will be taught how to lift safely. This is unlike any other camp they have experienced before.
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...time to start raising money!
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WOD:
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Boot Camp:
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A.) 400 M Walking Lunges for Time
B.) AMRAP 10:
10 Wallballs (20/14#)
10 Sit Ups
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 15 Minutes of Snatch Balance: Work Up To a Weight HEAVIER Than Your Max Snatch
NOTE: Working on speed under the bar and maintaining a good lock-out.
B.) 17.3 Re-Test
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
WORKOUT NOTES: Trying to get a better score than the first time!
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Back Squat: 3RM, then -5 & -10% for 3
B.) 3X:
60 M Wheel chair
60 M Backward Sled Drag
C.) Max Pull Ups, 3X
D.) AMRAP 10:
10 FS (75/55#)
10 Sit Ups
Post results to SugarWOD!
Optional: EWOD/CoreWOD
