02/26/18: Back Squats, Thrusters and Dubs

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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

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WOD:

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Boot Camp:

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Warm Up:  

3X:

3R/3L:  Seesaw Walk

10 Deadbugs w/ Arms Holding DB, Lower to Ground

Banded Square Walk:  Mini-band Around Knees  (10 Steps:  Forward/Right/Backwards/Left)

Low Body Push:

AMRAP 10:

10 Suitcase Deadlifts

60 M Farmers Carry

Conditioning:

10X:

10 DB Thrusters

30 Doubles

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:  

3X:

3R/3L:  Seesaw Walk

10 Deadbugs w/ Arms Holding DB, Lower to Ground

Banded Square Walk:  Mini-band Around Knees  (10 Steps:  Forward/Right/Backwards/Left)

Low Body Push:

Back Squat:  3x3

Guys:  Add 5#

Ladies:  Add 2.5#

Conditioning:

10X:

10 DB Thrusters

30 Doubles

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

Snatch Warm Up

Speed Warm Up:

2R/2L:  Open Step to 10 M Sprint and Catch

2x15 M Push Up Start Sprint

2x15 M Tall to Fall Start

5x20 M Fly Starts

Intensity Sprints:

6X:  Sprint 20 M/Catch/Sprint 10 M

Dynamic Movement:

Snatch:  5x3, One Set Every 3 Minutes

Guys:  Add 2.5#

Ladies:  Add 1.5#

Low Body Push:

Back Squat:  3x5

Guys:  Add 5#

Ladies:  Add 2.5#

Upper Body Push:

Press:  3x5

Guys:  Add 2.5#

Ladies:  Add 1.25#

 

Post results to SugarWOD!