Saturday, January 7th

Performance is in red, Competition is in blue

A) On the minute, for 15 minutes:
Minute 1: Hang Power Clean x 5 reps
Minute 2: Double Unders x 10-20 reps
Minute 3: Assault Bike 10/7 Cals

B) For Time
Assault Bike 45/35 Cals
15 Dumbbell Man Makers

C) Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Today’s work is modeled after the format used for Rx’d and Scaled in the 2016 CrossFit Open. Choose the appropriate workout that you would use in the Open. The Cleans must pass through a full squat. Score reps completed within the time caps or time to finish the cleans at the final weight

A) On The Minute, for 6 minutes – All repetitions as singles
Min 1-2; Squat clean triple @ 50%
Min 3-4; Squat clean double @ 65%
Min 5-6; Squat clean single @ 80%

B) 3 sets of:
20 second Hard Row
Rest 2 minutes

C) 3 sets increasing effort 75,85,95%
10/8 Row calories
15-20 Double unders
Rest 60 seconds

D) In 3 minutes, perform:
50 Double-Unders
12 Squat Cleans 135/95

 If completed before the 3 minute mark then proceed to:
50 Double-Unders
9 Cleans 185/125

 If completed before the 6 minute mark then proceed to:
50 Double-Unders
6 Cleans 225/155

 If completed before the 9 minute mark then proceed to:
50 Double-Unders
3 Cleans 275/175

Scaled
A) In 3 minutes, perform:
50 Single-Unders
12 Squat Cleans 95/65

B) If completed before the 3 minute mark then proceed to:
50 Single-Unders
9 Cleans 115/75

C) If completed before the 6 minute mark then proceed to:
50 Single-Unders
6 Cleans 135/95

D) If completed before the 9 minute mark then proceed to:
50 Single-Unders
3 Cleans 155/115

E) 3 sets of:
8-12 Seated Dumbbell Presses
10 1-Arm Kettlebell Swings, Left
10 1-Arm Kettlebell Swings, Right

 

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2020 Borst Ave., Unit 2 Centralia, WA 98531