Join us this Wednesday for a FREE class at any of the following class times:
0530, 0630, 0845, 1200, 1730
CrossFit Judges course CLICK HERE
Strength/Skill:
Segmented clean pull* + clean pull + squat clean
3** @ 35 %
3 @ 50%
2 @ 60%
1 @ 70%
1 @ 75%
1 @ 75%
For quality
(15:00 cap)
*For the segmented pull, pause 1″ off the ground, pause at knee, pause at mid-thigh, and then finish with an aggressive pull.
**Perform 3 complete complex series at 35%, and so on at each percentage
Conditioning:
2016 CrossFit Games Open WOD 16.2*
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans (135/83)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/113)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/143)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/173)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/203)
For score
(20:00 cap)
*Scaling/masters options will be posted at gym
Post results and experience to comments
81rx
16:00 time 183rx
Could not lift that bar today.
171 Rx
256 Rx at 16:00
275 scaled
1st round T2B rx
2nd, 3rd, 4th rounds onee raises
Singles
Worked up to 63# Sq cleans
At 4:00 had 3 cleans left
My body wasn’t moving fast. But we were moving.
Score was 172
Squat cleans felt good but the weight felt heavy from the beginning.
This is one of my favorite WOD’s! Bummed I had to modify due to rehab. :/
250 at the 12:00 mark
287 at 16:00
Grip was toast on the t2b. It is shocking how I have lost even grip strength while down for the knee. :/
I made this up on Tuesday. It was ugly. The doubles were not clicking and T2b quickly became singles.
76 in first 4 min
171 in 16 min