Lauantai 2.3.2019

Ajanvarauskalenteri


WOD

CROSSFIT OPEN 19.2

WORKOUT 19.2 RX’D 

Beginning on an 8-minute clock, complete as many reps as possible of: 

25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 25 toes-to-bars
50 double-unders
13 squat cleans (weight #2) 

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

25 toes-to-bars
50 double-unders
11 squat cleans (weight #3) 

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

25 toes-to-bars
50 double-unders
9 squat cleans (weight #4) 

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

25 toes-to-bars
50 double-unders
7 squat cleans (weight #5) 

Stop at 20 minutes. 

RX’D LOADING 

Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb. 

Teenagers 14-15: 

Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb. 

Masters 55+: 

Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb. 

WORKOUT 19.2 SCALED 

Beginning on an 8-minute clock, complete as many reps as possible of: 

25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders 

13 squat cleans (weight #2) 

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

25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3) 

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

25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4) 

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

25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5) 

Stop at 20 minutes. 

SCALED LOADING AND VARIATIONS 

Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb. 

Scaled Teenagers 14-15: 

Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb. 

Scaled Masters 55+: 

*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb. 

Jaa artikkeli

Kommentoi

*