Monday, 10 January 2022

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

Comments

  1. 81rx
    16:00 time 183rx
    Could not lift that bar today.

  2. 171 Rx
    256 Rx at 16:00

  3. Michelle Milstead says

    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

  4. megancyork says

    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.

  5. White Ape says

    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. :/

  6. Henry Smith says

    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

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