Sunday Oct 12, 2014 – Comp Group

Sunday Oct 12, 2014 – Comp Group

Warm up

1K Row

then

 

2x

10KB Snatches (total)

10 Ball Slams

 

Every Minute on the Minute (EMOM) for 12 minutes

Min 1 – 6 Pullups, Strict or kipping

Min 2 – 6-10 Burpees to target

Min 3 – 5-6 Front Squats @ 155#/115#

Lifting

7 X 2 Cleans of Blocks

1 Power

1 Full + 1 Jerk

 

5 x 2 Clean Pulls of blocks

 

5 x5 Overhead Squats

 

WOD, “thanks CrossFit Saint John”. Check out their upcoming event at https://www.facebook.com/maritimemayhem

Scaled/Masters Starting at 95/65, you will do 3 unbroken reps each minute.
For the next minute you will add 5#, then 3 reps.

Repeat this sequence until you cannot complete the required reps within the minute or you reach the 12 min cap.

Scaled and Masters cap weight will be 155/125 for 3.
Rx will follow same process. 5# increments each minute.  Starting at 135/95
Weight caps out at 195/155 if you make it to 12th round.

 

Cool Down

Upper back rotations

Squat Therapy, tabata timing

Another great Sunday improving our skills.

CFC - Author

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