12-9-16


Weightlifting 

Take 20 min to Work to a heavy  power snatch. 

Conditioning 

16.2 

Beginning on a 4-minute clock, complete as many reps as possible of:
  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.
*perform the Scaled Open version, if necessary.  Here….http://games.crossfit.com/workouts/the-open#tabs-2 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s