Super Youth 4:30pm
(A) Individually for time- 2013 CrossFit Games "Legless" 27 Thrusters 43/30kg, 4 Legless Rope Climbs 15/12ft, 21 Thrusters, 3 Legless Rope Climbs 15/12ft, 15 Thrusters, 2 Legless Rope Climbs 15/12ft, 9 Thrusters, 1 Legless Rope Climbs 15/12ft
(B) ME Front Squat
Beginner 6am & 7:30pm
(A) Power Clean-Work within the limitations of your movement
(B) Rope Climb-Technique, Progression
(B) In teams of 2 20min Amrap-20 Power Cleans 40/30kg, 15 WallBalls 9/6kg 9/8ft, 2 Rope Climbs 15/12ft
(B) Rope Climb-Technique, Progression
(B) In teams of 2 20min Amrap-20 Power Cleans 40/30kg, 15 WallBalls 9/6kg 9/8ft, 2 Rope Climbs 15/12ft
Intermediate 6am & 6:30pm
(A) Individually for time- 2013 CrossFit Games "Legless" 27 Thrusters 43/30kg, 4 Legless Rope Climbs 15/12ft, 21 Thrusters, 3 Legless Rope Climbs 15/12ft, 15 Thrusters, 2 Legless Rope Climbs 15/12ft, 9 Thrusters, 1 Legless Rope Climbs 15/12ft
(B) ME Front Squat
Advanced 5:30pm
(A) Individually for time- 2013 CrossFit Games "Legless" 27 Thrusters 43/30kg, 4 Legless Rope Climbs 15/12ft, 21 Thrusters, 3 Legless Rope Climbs 15/12ft, 15 Thrusters, 2 Legless Rope Climbs 15/12ft, 9 Thrusters, 1 Legless Rope Climbs 15/12ft
(B) Individually complete Front squats 5@105/65kg, 4@115/70kg, 3@125/75kg, 2@135/80kg, 1@145/85kg
Focus- (A) If you do not have legless scale with standard rope climbs (C) If at anytime in the ladder you miss a rep, stay on that weight for the next rep range.
WOD -12:30. Scaled the rope climbs, to legged.
ReplyDeleteFront Squats - up to 3x125kg
(A) 14:39
ReplyDelete(B) Partnered with Jak. Worked up to an 80kg squat. Probably could've pushed it a bit more but ran out of time. Nice to be able to do my PB under fatigue though.
(A) 15:08 with most climbs legless for about a foot, then feet required! I tried to go legless from the start for all of them though, except the last 3.
ReplyDelete(B) Failed on the 4th 70kg, finished on 75. Feeling weak!
Round 1 all legless and 27 thrusters unbroken
ReplyDeleteRound 2,3,4 robe climbs
14.59
Front squat F 2@80 :(