Friday, 3/3/2017

Warm Up: EMOM 12 minutes: 30 Double Unders, 20 Air Squats and 10 Burpees

Strength: Rest

Accessory Work: Rest

WOD: 17.2 Crossfit Open
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Teenagers 14-15:

Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups