02/16/18: TTB and Sprints

/ CrossFit Revelation/

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TOMORROW!  Saturday, February 17th:  Snatch Made in Heaven In-House Couples Comp!  Saturday, February 17th 9am-12pm (ish):  This is our 3rd Annual Couples Competition and it's a friendly little in-house partner competition.  We will start at 9am, there will be 3 Partner WODs, and the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!).  Sign up at the gym with your name, your partner, and your team name (and shirt sizes, if you want one)! 

Sunday, March 4th:  4th Annual Northeastern States Weightlifting Open:  The 4th Annual Northeastern States Weightlifting Open will be hosted at CrossFit Revelation on Sunday, March 4th.  This is a sanctioned USAW meet, and will likely sell out, so sign up soon at connecticutweightlifting.com!

Saturday, June 16th:  2nd Annual CFR Charity Marathon Row:  Save-the-Date!!  Saturday, June 16, 2018 at Sonny's Place in Somers.  Teams of 5 (so start finding your team members!) must raise $ to compete in the marathon row.  All proceeds go to charity...this year our charity is Wade's Army!

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WOD:

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Boot Camp:

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(Same As Classic Programming)

 

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Classic CrossFit:

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Warm Up:

3X:

2R/2L:  Seesaw Walks

10 Wallballs

10 Contralateral Deadbugs

Conditioning:

Odd/Even 16:

Even:  10 TTB

Odd:  4 Turn Suicide Sprint

Mobility:

ROMWOD

 

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Heavy Program:

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Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

5X:  2 Squat Cleans + 1 Clean and Jerk:  1 Set Every 3 Minutes

Upper Body Pull:

3X:  Max Strict Chin Ups*

*If able to to get 10+ per round, switch to weighted chin ups and shoot for 5 reps

Conditioning:

AMRAP 10:

20 GHD Sit-Ups

5 Squat Cleans (205/155#)

Get Jacked:

4X:

Dips w/ 20#:  Max Reps

DB Hex Press:  Max Weight for 8-12 Reps

DB Flys:  Max Weight for 20 Reps

 

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