Monday 7.11.2016

*Congrats to Susan Ely on her first place finish at the Master's Throwdown at Ocean State CrossFit this weekend!  Way to represent Full Range, Susan!

"FITNESS"

A. Three sets of:Barbell Bent Over Row x 8-10 reps @ 2011Rest 45 secondsDumbbell Bench Press x 8-10 reps @ 2011Rest 45 secondsKB Waiters Walk x 50 Meters each armRest 45 secondsFlutter Kicks x 20-30 secondsRest 45 secondsB. "Jackie"For time:1000 Meter Row50 Thrusters (45/33 lb. barbell)30 Pull-Ups

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Jerk*Set 1 – 3 reps @ 50-60%*Set 2 – 3 reps @ 60-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80-85%*Sets 6-8 – 1 rep @ 85+%*Can choose Split Jerk or Power Jerk here; whichever needs the work.B. "Jackie"For time:1000 Meter Row50 Thrusters (45/33 lb. barbell)30 Pull-Ups

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

1 Minute Run1 Minute Row1 Minute Bike1 Minute Jump Rope1 Minute Farmer's Walk1 Minute Restx 5-7 rounds