————CFNE Internal Team Throwdown 2014———–

CFNE INTERNAL TEAM THROWDOWN
June 14th from 9am – 12pm

***  Not too late to sign-up! Email Harry@CrossFitNewEngland.com to get on a team!!! ***

It's go time!

It’s go time!

WOD #1
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!

X

WOD #2

“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.

X

WOD #3

“The 21-15-9”

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.
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TEAMS
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