EMOM for as long as possible:
3 Power Cleans
3 Front Squats
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.
Post Scores to Comments.
CFNE INTERNAL TEAM THROWDOWN
June 14th from 9am – 12pm
Remember to clean out your closet and help kids all over the world at the same time!
Bring your old sneakers to the CFNE Internal Team Throwdown.
All proceeds go to help find a cure for pediatric cancer.
*** NOT TOO LATE TO SIGN-UP! Email Harry@CrossFitNewEngland.com to get on a team! ***
3-Rep Max Hang Squat Clean in 8 Mins
The team with a single barbell has 8 minutes to have each individual establish a 3-rep max hang squat clean. At the call of “3-2-1-Go”, the team can load the barbell and take as many attempts as they wish in the 8 minutes.
The barbell must be deadlifted first, establishing the “hang”, and the three hang squat cleans must be performed in succession (no dropping between reps).
*If unable to perform movement, talk with a coach and we’ll determine an appropriate sub!
“Team Boat Race”
3 rounds – Row 200m, Run “X” meters
With one athlete working at a time, with the team rotating through until each athlete has completed 3 rounds of a 200m Row followed by a Run.
The 1st athlete will Row 200m and Run 200m.
The 2nd athlete will Row 200m and Run 300m.
The 3rd athlete will Row 200m and Run 400m.
At the call of “3-2-1-Go”, the first athlete starts rowing. As soon as they finish their row and start to head out the door for their run, Athlete 2 can begin the row.
*You do not need to wait for the athlete to complete the run before starting.*
Time stops when the entire team has cycled through a total of 3 rounds, and all three athletes have a hand touching their rower.
Athletes will all complete a 21-15-9 of:
Pull-Ups, Pushups, a Barbell lift, and a Box Jump (step ups allowed)
There are (3) variations of each movement, and teams decide which athlete completes which.
Athletes are staged by the windows in front of their lane.
At the call of “3-2-1-Go”, the first athlete can begins with 21 Jumping Pull-ups.
Upon completion, tags the next athlete, who completes 21 Chin over Pull-ups.
Upon completion, tags the next athlete, who completes 21 Chest-to-bar Pull-ups.
After each athlete has completed their set of 21 Pull-Ups, next is the Pushup Station.
1st Athlete – 21 Knee Pushups
2nd Athlete – 21 Pushups (toes)
3rd Athlete – 21 Burpees
Following the Pushup station is the Barbell station. Barbell will be loaded with 75#.
1st Athlete – 21 Deadlifts
2nd Athlete – 21 Power Cleans
3rd Athlete – 21 Power Snatches
Following the Barbell station is the Box Jump station.
1st Athlete – 21 Box Jumps (20”)
2nd Athlete – 21 Box Jumps (24”)
3rd Athlete – 21 Box Jumps (30”)
After the team has moved through the set of 21’s, they move back through the same order of movements for 15 reps each, and finally 9 reps each.
Time is called when the final athlete has completes the final 9th box jump.
|1||Cheryl||Thorp Foster||Lara Vukson|
|2||Kevin Montoya||Jack Lowell||Malik Brown|
|3||Max||Michelle Marshall||Kristin Burnham|
|4||Mick||Nicholas Leonhardt||Liz Bride|
|5||LJ DiCarlo||Bobby Leonhardt||Trina Foster|
|6||Andrew Ho||Sam Landau||Beatriz Escotet|
|7||Mike G||Steve Dillberg||Rae Arseneau|
|8||Meg Fox||Andrew Lopilto||Craig Galloway|
|9||Heather Vitti||Colleen Neutra||Joe Doherty|
|10||Craig Brisebois||Justin Erdman||Lisa Kalberer|
|11||Eric Brisebois||Erin O’Dea||Susan Brown|
|12||Dan Camp||Kelly Frey||Cheri Brisebois|
|13||Sarah Bell||John G||Ava K|
|14||JC||Ali Leblanc||Myrthala Montero|
|15||Greg D||Gavin G||Daisy Powers|
|16||Ben||Scott Maney||Ron Tull|
|17||Allison Giorgio||Joe Vukson||Michelene Flanigan|
|18||Katrina Shafer||Brien Daly||Abby Giannuzzi|
|19||Kaitlyn M||Jeremy Gransky||Drew Horton|
|20||Patrick Rowe||Mark Hagopian||Nell Getz|
|21||Will Nystrom||Lori Baldwin||Kevin Kelley II|
|22||Chris Mix||Seth G||Nikki Sambarano|
|23||Ronda Rockett||Eugene Lee||Jamie Sheridan|
|24||Melinda Keegan||Kevin Kelley III||Alison M|
|25||Eric Bazigian||Krystle Orlando||Kristen Terry|
|26||Collin Moloney||Andrew Sutton||Toni Indresano|
|27||Mike Dunlap||Jonathan Macal||Kim Phillips|
|28||Rasheed Brown||John Gransky||Leo R|
|29||Mike Braatz||Nicole Dillberg||Rich Constantini|
|30||Harry||Kathy Langen||Carlos Escotet|
|31||Chad Messina||Liz Messina||Denise Sullivan|