Tuesday, September 9, 2014
Fitness & Performance
12 Min to a TnG Triple
In 2 Min Complete:
7 DL @ 70% of A
Max Reps of DU”s in the remaining time
Rest 1 Min between sets
*Score is total # of DU’s
Fitness Option: 4 Rounds: 1,3,5,7
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then extend and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot
2. Muscle ups
20 Muscle ups for time, every time you break rest for 1 full minute
20 Strict Pull Ups & Ring Dips, complete Pull Ups then Dips, every time you break rest for 1 full minute
FIREBREATHER CHALLENGE #2
SEP 8-OCT 5
SIGN IN WITH NAME & CLASS TIME AT THE FRONT DESK
Win a tshirt and $25 credit on your account. Once you get the tshirt, move up a rank with a patch to add to your shirt.
1. Attend at least 5 scheduled classes per week for 4 weeks at Swamp Rabbit CrossFit (Sep 8 – Oct 5.)
2. You cannot attend more than 3 consecutive classes Monday-Sunday. Week starts fresh on Monday. Example: Working out M-TH with no rest is not allowed and will disqualify you.
3. Only 1 class per day counts. Olympic Lifting may count as one of your five per week. Your second Olympic Lifting class will not count against you, but can’t be counted as a 5th WOD.
4. There will be no make-up 10k Row this round but you must accumulate 2,500m of rowing per week. Any rowing in class does not count towards this total.