Kettleballs
Dave
CrossFit Dartmouth is hosting the Gladiator Games – a Scaled and RX, Individual competition coming up May 9th
Facebook event
https://www.facebook.com/events/343232079211154/
Box hq
https://dartmouth-crossfit.theboxhq.com/events/the-gladiator-games
If you are interested in competing email [email protected] for a discount code for registration.
Warm-up
Grab a partner grab 2 kettle-bells
Split the reps: all with double kbs –
20 2-arm Russian swings
20 db kb thrusters
20 ohead lunges
20 ohs
mobilize
Oly
EMOM14
Odd- 3 Squat Snatches 80-90%
Even Rest
Strength
Overhead Squat
2-2-1-1-1
Partner WOD
40 Burpee Bar Muscle-ups
50 Front Squats (205,135)
60 Box Jumps (30,24)
70 Overhead Lunges with KBs (1.5,1)
Regional- 185,115, (1,0.75)
Open/Maters- 155,105 (0.75, 0.5)
Cashout
3 Rounds
10 Strict T2B
Max L-sit Hold
Warmed up; got two muscle ups (still can’t believe I can do these!!)
Followed weightlifting programming from Coach Patrick.
WOD: no partner
25 T2B (these always need work)
25 front squats @ 115#
30 BJ’s (24″)
35 OHL (1pd)
10:44
Cash out: 40,30 and 30 seconds on L-sits
Snatch – 145 – 165
OHS – 225#, 20# PR!
WOD – I think it was 21:32 Regional with Danny. May have been 22:32.
snatch x3: 165-185
ohs x2: 225
wod: 15:18 w/ caslin & marc
knees starting to feel a bit better.. went a little lighter on the wod to ease back in
Snatch: 165-185
OHS: 245
WOD: 15:18
5:30 bro downs have been excellent this week
Lots of work in there today
Squat snatch: 145-155
OHS: 235 is a 10lb PR
WOD: 15:18 with Caslin and Biscoe