02/21/18: Squat Cleans and Ring Dips

Screen Shot 2018-02-19 at 11.56.58 AM.png

__________________________________

Sunday, March 4th:  4th Annual Northeastern States Weightlifting Open:  The 4th Annual Northeastern States Weightlifting Open will be hosted at CrossFit Revelation on Sunday, March 4th.  This is a sanctioned USAW meet, and will likely sell out, so sign up soon at connecticutweightlifting.com!

Saturday, June 16th:  2nd Annual CFR Charity Marathon Row:  The CFR Charity row is back! We have selected Wade's Army as our row charity and are setting a new goal of raising over $15,000 for them. Wade's Army was founded by the Welbourn and DeBruin families to recruit others to use their power for good and bring the fight to pediatric cancer. This year's row will be held at Sonny's Place on June 16th 2018 with registration starting at 8am and the marathon row starting at 9am. We have the same rules as last year, teams of 5ppl with a minimum raised of $500.00 per team. We made it really easy to sign up this year. The link below will take you to this year's fundraising page on CrowdRise where you can donate, sign up a team, or join an existing team. To create a team just click on the large grey button that says "Setup Your Fundraiser" and you are all set. To join an existing team just click on one of the "Team Pages" on the bottom of event page and sign up. Once you are all signed feel free to share your team page or the event page with anyone and everyone you want to. If you have any questions please feel free to reach out to me at to Scott Montemerlo @:  scottmontemerlo@gmail.com.  https://www.crowdrise.com/crossfitrevelationscharityrow

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

Warm Up:

3X:

3R/3L:  SeeSaw Walk

10 DB RDL's

20 Contralateral Deadbugs

Low Body Pull:

4X:

30 Banded Pull Throughs

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

27-21-15-9:

DB Squat Cleans

Dips

 

Post results to SugarWOD!

__________________________________

Classic CrossFit:

__________________________________

Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

5X:  2 Squat Cleans + 1 Clean and Jerk:  1 Set Every 3 Minutes

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.5# to Last Session

Upper Body Pull:

3X:  Max Strict Chin Ups*

*If able to to get 10+ Per Round, Switch to Weighted Chin Ups and Aim for 5 Reps

Conditioning:

27-21-15-9:

Squat Cleans (95/65#)

Ring Dips

 

Post results to SugarWOD!

__________________________________

Heavy Program:

__________________________________

Warm Up:

Dynamic Warm Ups, Then:

3X:

:30 Home Deadbug

:30 Plank

Mobility:

ROMWOD

 

Post results to SugarWOD!