WOD

03.03-05.16

CrossFit OPEN WOD 16.2

 

Begin the clock, and you have up to 4 minutes to complete the following:

  25 toes-to-bars

  50 double-unders

  15 squat cleans, 135 / 85 lb.

 

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  13 squat cleans, 185 / 115 lb.

 

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  11 squat cleans, 225 / 145 lb.

 

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  9 squat cleans, 275 / 175 lb.

 

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  7 squat cleans, 315 / 205 lb.

 

Stop at 20 minutes.

SCORE = Total Reps Completed or Time Workout Completed In Full. 

RCF CrossFitComment
03.02.16

STRENGTH : Pull Ups

3-6-9-12...  Until Max U/B

Then work back down...

 

WOD : 15 MIN AMRAP (6:3:6)

- 12 WB Shots (20/14)

-  6 Box Jump Over (24/20)

-  3 Power Cleans (135/95)

 **REST 3 MIN**

-  3 Deadlifts (225/155)

-  6 Box Jump Over (24/20)

- 12 WB Shots (20/14)

RCF CrossFitComment
03.01.16

STRENGTH : 8 Rounds

 

Hang Squat Cleans*

3x5 @ 75%

3x4 @ 80%

2x3 @ 85%

*5 Strict T2B

(Between EACH Round)

 

WOD : 15-12-9-6-3 For Time!

- Snatch Grip Deadlifts

- Hang Power Snatch

- OHS

(95/65) +(115/75)

 

Use same grip the entire workout.  Challenge yourself NEVER to re-grip or ever let go of that barbell.

--------------------------------------------- 

If you want to challenge yourself.  Especially those of you doing the OPEN.  Consider finding a partner and running through this WOD 'For Time' in place of the STRENGTH today.  Do it considerably fast, no breaks, and partner will change out weights for you.

 

- 5 Squat Cleans (145/115) +(175/130)

- 5 T2B

- 5 Squat Cleans (145/115) +(175/130)

- 5 T2B

- 4 Squat Cleans (165/125) +(195/140)

- 5 T2B

- 4 Squat Cleans (165/125) +(195/140)

- 5 T2B

- 3 Squat Cleans (185/135) +(215/150)

- 5 T2B

- 3 Squat Cleans (185/135) +(215/150)

- 5 T2B

- 2 Squat Cleans (205/145) +(235/160)

- 5 T2B

- 2 Squat Cleans (205/145) +(235/160)

- 5 T2B

- 1 Squat Cleans (225/155) +(255/170)

- 5 T2B

- 1 Squat Cleans (225/155) +(255/170)

- 5 T2B

RCF CrossFitComment
02.29.16

STRENGTH : Strict Press 5x6

 

Partner WOD : For Time!

10 Rounds of...

- 10 Hang Power Snatch (75/55)

Hold OH on 10th rep

- 10 Lateral Burpee OTB

(During hold on 10th rep)

...Then Junkyard Dog!

RCF CrossFitComment
02.25-27.16

16.1 WOD : 20-MIN AMRAP

- 25' OH LUNGE (95/65)
-  8 BAR-FACING BURPEES
- 25' OH LUNGE (95/65)
-  8 CHEST-2-BAR
RCF CrossFitComment