Tuesday 2.3.2015

*We would like to send out a huge thank you to all of the Full Rangers that came out to cheer us on at the South Coast Snowdown this past weekend.  We had the largest cheering section (by far), and we all had a great time throwing down for the last time with our boy Conner.  We would also like to express how proud we are of Erin, not just for her amazing performance in the final workout, but for how well she did all day.We hope even more of you can make it out to support our teams at the Jack & Jill Throwdown at Red Island CrossFit on Saturday, February 21st at 9am.  You've been warned early on enough, and it's in Rhode Island, so you have no excuse not to come out and cheer!

"FITNESS"

A. Three sets of:Single Arm Kettlebell/Dumbbell Overhead Walking Lunge x 20 steps (switch arms halfway)Rest 60 secondsToes to Bar/Knees to Elbow x 8-10 repsRest 60 seconds*Note: Parts B, C, and D should be completed against a continuously running clockB. For time:Row 400 Meters20 Dumbbell Snatches15 BurpeesWhen the clock reaches 8:00, complete the following…C. For time:Row 400 Meters20 Dumbbell Front Squats15 Pull-UpsWhen the clock reaches 16:00, complete the following…D. For time:Row 400 Meters (95/65)20 Dumbbell Push Press30 Abmat Sit-Ups

"PERFORMANCE"

A. Take 10-12 minutes to build to a heavy-ish Hang Snatch (Not a max here, this is just to prep the system)*Note: Parts B, C, and D should be completed against a continuously running clockB. For time:Row 500/400 Meters20 Hang Power Snatches (95/65)15 Burpees Over the BarbellWhen the clock reaches 8:00, complete the following…C. For time:Row 500/400 Meters20 Overhead Squats (95/65)20/15 Chest-to-Bar Pull-UpsWhen the clock reaches 16:00, complete the following…D. For time:Row 500/400 Meters20 Shoulder to Overhead (95/65)20 Toes to Bar

"COMPETITION"

A. Three sets, not for time, of:Tempo Muscle-Ups x 4-7 reps(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)Unbroken Double-Unders x 50 reps(set your goal number and establish a good consistent rhythm to keep unbroken each set)L-Sit x 40-50 seconds(accumulate time if necessary)B. Every two minutes, for 12 minutes (6 sets):Snatch x 1 rep @ 90-95%C.C1. For times (against a running clock):Row 500 Meters10 Power Snatches (135/95 lbs)20 Toes to BarWhen the clock reaches 8:00, complete the following…C2. Row 500 Meters15/10 Muscle-Ups30 Shoulder to Overhead (135/95 lbs)When the clock reaches 16:00, complete the following…C3. Row 500 Meters20 Toes to Bar20 Strict Handstand Push-UpsWhen the clock reaches 24:00, complete the following…C4. Row 500 Meters25 Burpees Over the Erg50 Ring Dips

"ENDURANCE"

For max Calories:5 Minutes of Assault BikeRest 10 minutes – use this time to mobilize and break heartrate down4 Minutes of Assault BikeRest 8 minutes3 Minutes of Assault BikeRest 6 minutes2 Minutes of Assault BikeRest 4 minutes1 Minute of Assault Bike