Tuesday 1.22.2019

*Congrats to Jake and his teammates from Ocean State CrossFit on their 3rd place finish in Wodapalooza's Elite Team division this past weekend!

"FITNESS"

A. Four sets of:Turkish Get-Ups x 2 reps each armRest 45 secondsKettlebell Good Morning x 8-10 reps @ 3011Rest 45 secondsRing Rows x 10-12 reps @ 2011Rest 45 secondsB. Four sets for max calories/reps of:30 seconds of Rowing (for max calories)30 seconds of Rest60 seconds of Burpees (for max reps)Rest 2 minutes

"PERFORMANCE"

A. Five sets of:Snatch x 1.1.1 @ 70-80% of 1-RM Snatch(rest 5-7 seconds between singles)Rest 2 minutes between setsB. Four sets for max calories/reps of:30 seconds of Rowing (for max calories)30 seconds of Rest60 seconds of Burpees (for max reps)Rest 2 minutes

"COMPETITION"

A. Three sets of:Turkish Get-Ups x 2 reps each armRest 45 secondsKettlebell Good Morning x 6-8 reps @ 3011Rest 45 secondsPush-Ups x 10-15 reps @ 2011Rest 45 secondsB. Five sets of:Snatch x 1.1.1 @ 70-80% of 1-RM Snatch(rest 5-7 seconds between singles)Rest 2 minutes between setsC. Four sets for max calories/reps of:30 seconds of Rowing (for max calories)30 seconds of Rest60 seconds of Burpees (for max reps)Rest 2 minutes

"ENDURANCE"

3 Minute Run, Bike, or Row @ 75%Rest 30 seconds2 Minute Run, Bike, or Row @ 85%Rest 30 seconds1 Minute Run, Bike, or Row @ 95-100%Rest 3 minutesx4