Monday 5.4.2015

*Congratulations to everyone who competed this past weekend at the "Stallion & Mare Derby" at CrossFit Providence.  We cannot say enough about how impressed we are by the way you all perform when under the pressure of competition.  Once again, thank you for making us proud to be your coaches!

"FITNESS"

A. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – Banded Good Mornings x 12 reps @ 20X1Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1Minute 3 – Kettlebell Swings x 12-15 repsMinute 4 – Plank Hold x 45 secondsB. For time:Row 500 MetersWhen the clock reaches 4 minutes…For time:30 Dumbbell Man-MakersNote two separate times – e.g., 1:34/4:20 (50 lb DBs)

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets):High Hang Clean + Hang Clean + CleanGoal is to use the same or more weight than was used on 4.24.2015.B. For time:Row 500 MetersWhen the clock reaches 4 minutes…For time:30 Dumbbell Man-MakersNote two separate times – e.g., 1:34/4:20 (50 lb DBs)

"COMPETITION"

A. Five sets of:Front Squat x 1 repRest as neededIn five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.B. Every 90 seconds for 15 minutes (10 sets):Snatch x 1 repBuilding %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+C. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%Rest 2-3 minutesD. Every three minutes, for 15 minutes (5 sets):Back Squat x 2 reps @ 95%

"ENDURANCE"

Row 150 Meters @95% effortRest 2x your work timex 20 sets