03/02/18: Hang Power Cleans, TTB and Shoulder to OH

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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:  The CFR Charity row is back! We have selected Wade's Army as our row charity and are setting a new goal of raising over $15,000 for them. Wade's Army was founded by the Welbourn and DeBruin families to recruit others to use their power for good and bring the fight to pediatric cancer. This year's row will be held at Sonny's Place on June 16th 2018 with registration starting at 8am and the marathon row starting at 9am. We have the same rules as last year, teams of 5ppl with a minimum raised of $500.00 per team. We made it really easy to sign up this year. The link below will take you to this year's fundraising page on CrowdRise where you can donate, sign up a team, or join an existing team. To create a team just click on the large grey button that says "Setup Your Fundraiser" and you are all set. To join an existing team just click on one of the "Team Pages" on the bottom of event page and sign up. Once you are all signed feel free to share your team page or the event page with anyone and everyone you want to. If you have any questions please feel free to reach out to me at to Scott Montemerlo @:  scottmontemerlo@gmail.com.  https://www.crowdrise.com/crossfitrevelationscharityrow

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WOD:

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Boot Camp:

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Warm Up:

3X:

3R/3L:  Leg Cradle/Lateral Lunge/Twist

1 Minute Deadbug

Low Body Pull:

3X:

50 Banded Pull Throughs

20 Single Leg Banded Hamstring Curls

Conditioning:

AMRAP 12

10 DB Hang Power Cleans

10 TTB

10 DB Shoulder to OH

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

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

Add 2.5# to last week

Conditioning:

AMRAP 12:

10 Hang Power Cleans (155/115#)

10 TTB

10 Shoulder to OH (155/115#)

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

3X:  1 Set Every 3 Minutes: 3 Cleans and 1 Jerk

Add 2.5#

Upper Body Pull:

3X:  Max Strict Chin Ups (Add Weight if Able to Get 10+ Per Round)

Conditioning:

4X:

Max Dips

10R/10L:  Bulgarian Split Squats (Add Weight)

20 Russian Twists (45#)

Rest :45

Score = Total Dips

Get Jacked:

3X:

30 Front Raises

30 Side Raises

30 Reverse Flys

Post results to SugarWOD!