05/16/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

5 Sets:

3 Power Cleans from Hip + 3 Power Cleans from Above Knee + 3 Power Cleans from Mid-Shin

30-50 Single-Unders + 10-15 Double-Unders (Or :30 DU Practice)
*Barbell empty for first 2 sets; add small amount of weight for remaining sets

CrossFit

Power Clean (5×3)

*Build over first 3 sets to challenging weight, leaving 1-2 good reps left in the tank

*Use 90-95% of top weight for sets 4 & 5

*Not TnG

*Record heaviest weight

Metcon (Time)

For Time:

10 Power Cleans 135/95

35 Double-Unders

8 Power Cleans 155/105

35 Double-Unders

6 Power Cleans 185/115

35 Double-Unders

4 Power Cleans 205/125

35 Double-Unders

2 Power Cleans 215/135

35 Double-Unders

Gear: 2.5

13:00 Time Cap
Scales:

*Power Clean:

~Option 1: 95/65 115/80

135/95 155/105 165/115

~Option 2: 75/55 95/65

105/75 115/85 135/95

~ Option 3: 65/35 75/45

85/55 95/65 105/75

*70 Single-Unders

Rx+:

*155/105 185/125 205/145 225/155 245/165

*50 Double-Unders

Endurance

Metcon (No Measure)

EMOM 10:

1 – 10 KB deadlifts 70/53

2 – 20 air squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 cal row

35 double unders/70 singles

Extra Work

Snatch (6×1)

Complex:

*1 Snatch + 1 Overhead Squat + 1 Snatch

Notes:

*Build over 3 sets and repeat top weight for a final 3 sets

*Record heaviest weight used