WOD – Wednesday 8 February 2017

  • OLYMPIC LIFTING:
    Clean and Jerk
    2-2-2-2-2
    1 = 2 Full CleanS + 2 Split Jerks @ 85%
  • METCON:
    CrossFit Open 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 60/40kg

    If completed before 4 minutes,
    add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans 85/50kg

    If completed before 8 minutes,
    add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans 102/65kg

    If completed before 12 minutes,
    add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans 125/80kg

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans 143/102kg

    Stop at 20 minutes.

  • CFP LITE:
    12min AMRAP:
    25 Hanging knee raises
    30 single skips
    15 goblet squats
  • CFP PERFORMANCE:
    Strength Circuit
    4 Rounds (not for time)
    10 Bent over rows @ 42.5% of 1RM front squat
    10 single leg each side romanian deadlift @ 32.5% of deadlift
    Top of dip hold – Accumulate 15-20seconds
    30 second hollow hold
    Bottom of Dip hold – Accumulate 10-15 seconds
  • CFP+:
    30 Bar facing burpees for time.
    This is way more deceiving than it looks.
    Go HARD!!!