Thursday 4.30.2015

*We have multiple teams competing at the "Stallion & Mare Derby" at CrossFit Providence (425 Washington Street) this Saturday.  Please come out and show your support!

"FITNESS"

A. Every minute, on the minute, for 18 minutes (6 sets of each):Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011(stick to the tempo – 3 second descent)Station 2 – Supine Ring Row x 8 reps @ 2111(get as horizontal as possible)Station 3 – Wall Climbs x 1-2 repsB. Three rounds for time of:Run 400 Meters20 Kettlebell Swings25 Push-Ups

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):High Hang Snatch + Hang Snatch + SnatchBuild over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on 4.17.2015B. Three rounds for time of:Run 400 Meters10 Power Cleans (155/105)15 Ring Dips

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

For time:Run 1600 MetersRest 2 minutesRun 1200 MetersRest 2 minutesRun 800 MetersRest 2 minutesRun 400 MetersRest 2 minutes