Friday 6.22.12

6 of our athletes are competing tomorrow(Saturday) in the everyday heroes team challenge. 

We have three teams going. They are: Jodie/Matt T, Michele/Matt G, and Lauren/Tyler.

If you can make it tomorrow they would love you support.  Good Luck guys!!!

When: 9am, Where: CrossFit Route 1. 732 Newburyport Turnpike (Rte 99), Melrose, Ma 02176, Tel.(781)322-0050

DB Snatch

“Trifecta”

Amrap 5

3 pull-ups

6 back squat

Amrap 5

3 power snatches

6 push-ups

amrap 5

3 kb swings

6 sit-ups

The order of your amraps doesn’t matter. You will have a 1 min rest between amraps. The goal is to transition quickly between movements. Do not rest too long or you will defeat the purpose of the short rep scheme. Your score is total rounds of all three amraps.

Level I – 65/45, 35/25, banded pull-ups or jumping pull-ups

Level II – 75/45, 35/25, pull-ups or banded pull-ups

Level III – 85/55, 53/35, pull-ups

Level IV – 95-115/65-75, 70/53, chest to bar pull-ups

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4 Comments on “Friday 6.22.12”

  1. BBrown2012 (@BBrown2012) Says:

    Good luck this weekend everyone!

    Sara and I are on the Cape and went to CrossFit Cape Cod this morning. Nice place, but definitely didn’t have the same vibe as CFN.

    WOD today was:

    3-3-3-3-3
    Sumo Deadlift (with 5 toes to bar in between each set)
    Weights were – 135, 155, 225, 245, 265

    Then:
    5 rounds for time:
    9 Hang Power Snatch (75lb Rx)
    9 Parallette Push Ups
    18 Double Unders

    Finished in just under 9 minutes.

    Reply

  2. Chris McCartin Says:

    Did some double under practice this morning before the WOD and got a new PR of 44.

    WOD:
    8+3 @ 95lbs
    6+1 @ 95lbs
    7+5 @ 53lbs
    Score: 21

    The snatches felt heavy and I had to break up the sets. I thought about dropping the weight, but ended up pushing through.

    Good luck tomorrow!

    Reply

  3. Staci Ardison Says:

    heavy squats today at lunch, then since I can’t do pullups or pushups still (one more week!)

    i did:
    10-9-8-7-6-5-4-3-2-1 10lb wall ball to a very specific target that id say was 11.5′ high
    1-2-3-4-5-6-7-8-9-10 burpees
    this took like 8 or 9 minutes. i forget exact time.

    then:
    the 5 minute kettlebell swing/situp amrap. 53lbs.
    only i did it twice with a 1 minute break in between.
    first time: 14 rounds
    second: 15 + 2 kbs.

    Reply

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