Friday 9.23.2016

*Weekend Update*

• Full Rangers Elyssa, Tracy Wong, Sara Kemper, and Shelby and coaches Jake and Cooper are all competing this weekend at the "Suffer on Saturday" event at Reebok CrossFit Medfield. Wish them all luck when you see them, or better yet, head up there and cheer them on!
• This Sunday is our second Rowing Clinic with our very own Mark Spatcher.   If you want to learn how to be more effiecent on the erg, and get more power out of your pull, come down at 11am.  Free for members; $20 for guests.

"FITNESS"

A. Three sets of:Behind the Neck Press x 8-10 repsRest 60 secondsSingle Leg Hip Bridges x 6-8 reps each legRest 60 secondsSingle Arm Farmer's Carry x 50 Meters each armRest 60 secondsB. Every 90 seconds, for 15 minutes (10 sets):10 Kettlebell Swings20 Double Unders or 30-40 Single Unders*Use as heavy a Kettlebell as you can, without losing good speed and mechanics.C. Four sets of:Side Plank Right Side x 20 secondsRest 10 secondsSide Plank Left Side x 20 secondsRest 10 seconds

"PERFORMANCE"

A. Take 12-15 minutes to build to a heavy single Snatch BalanceB. Every 90 seconds, for 15 minutes (10 sets):3 Power Snatches20 Double Unders*Aim to go heavy on the Power Snatches, but not to the point of losing effective speed and mechanics. You can go increase or decrease the load throughout the workout, based off how it feels.C. Four sets of:Side Plank Right Side x 20 secondsRest 10 secondsSide Plank Left Side x 20 secondsRest 10 seconds

"COMPETITION"

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

"ENDURANCE"

50-40-30-20-10Ski CaloriesRow CaloriesAb-Mat Sit-ups