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2.15.17 “NOT YOUR AVERAGE OPEN WOD”

February 14, 2017

SCHEDULE ANNOUNCEMENT for CF Bridgewater:
We are hosting a weightlifting seminar at our Bridgewater Location this Saturday and Sunday. Unfortunately, we will not be open for any classes. We are sorry for any inconvenience and we know this is the second week in a row but this is not a usual occurrence. Fortunately, COACH PAGE Lockhart will be teaching classes at our Raynham Location at the same times as our normal classes. CrossFit Raynham is located at 1470 New State Highway in Raynham, Ma. It’s on Route 44 across from the Chevy dealer and in the dunkin donuts plaza.

Saturday Schedule at Raynham:
8am CrossFit
9am CrossFit
10am Bootcamp

Sunday
OLY is cancelled till the following week
Open Gym and Competitors Training at Raynham will be announced

FITNESS & LIFESTYLE & SPORT

“NOT YOUR AVERAGE OPEN WOD”
Teams of 2
– both athletes work at the same time. One athlete will perform the rowing interval while the other athlete performs the power snatch reps. Once they complete the allotted reps and meters for that round then you will switch stations, both completing the opposite movements of reps and meters before moving on to the next round. So, both athletes will complete both the 1000m row and the 25 powers snatches each before moving to the next round. You can not start the row or snatches of the next round till your partner is finished with that exercise. You should use one bar and one rower.

For Time
1000 Meter Row
25 Power Snatches (75,55)
750 Meter Row
20 Power Snatches (95,65)
500 Meter Row
15 Power Snatches (135,95)
250 Meter Row
10 Power Snatches (165,115)
Notes: if there are any crazy people or not enough rowers then you may substitute Assault Bike for the rowing with approximately the equal amount of reps as the power snatches
22 min. Cap SCALE APPROPRIATELY

L2- (65,45) (85,55) (115,75) (135,95)
L1- (55,35) (65,40) (75,45) (85,50)

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