10 Almeida St
East Providence, RI 02914
(401) 438-0637

2.1.17 “Open WOD 11.2”

January 31, 2017

SIGN UP NOW for the INTERNAL THROWDOWN
Teams of 2 Same Sex
3 Divisions
Prizes for Winners of each division 1st, 2nd and 3rd

Follow link to sign up: https://dartmouth-crossfit.theboxhq.com/events/southcoast-crossfit-group-team-competition

 

Date: Feb. 11, 2017

Location: 10 Almeida St., East Providence RI

 

 

FITNESS & LIFESTYLE

STRENGTH
Deadlift
3@70% 3@80% 3+++@90%
–last set is as many reps as possible–

METCON
Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
• 9 Deadlifts (155, 105)
• 12 Hand Release Push-ups
• 15 Box jumps (24″, 20″)

SPORT & PERFORMANCE

A. ENDURANCE
5 Rounds for time
15 Bar facing Burpees (Loaded bar)
15 Calorie Assault Bike

B.STRENGTH
Deadlift
3@70% 3@80% 3+++@90%
–last set is as many reps as possible–

C.METCON
Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
• 9 Deadlifts (155, 105)
• 12 Hand Release Push-ups
• 15 Box jumps (24″, 20″)

D.MOBILITY
15 Minutes
Roll and Mobilze Low back and Hamstrings

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text