Saturday, 3/5/2016

CrossFit Open Workout 16.2!

http://games.crossfit.com/workouts/the-open

Please take note! We are going to a class sign up system. Please make sure you have access to the member portal: https://crossfitchantilly.members.pushpress.com/

Effective 3/7/2016, we will need you to sign up for the class that you want to take. This is mostly for the 6 a.m., 9:30 a.m., and 7 p.m. classes but it would help us for the 5 p.m. and 6 p.m. classes too so we can make sure we have enough equipment on hand for you! Sign ups are available now, so feel free to try it out. You can sign up for a class as much as 1 week ahead of time.

Rx’d:
0:00 – 4:00
25 Toes-to-Bar
50 Double Unders
15 Squat Cleans (135#/85#)
If you finish in under 4:00, note the time you completed the cleans and move on to the next section
4:00 – 8:00
25 Toes-to-Bar
50 Double Unders
13 Squat Cleans (185#/115#)
If you finish in under 8:00, note the time you completed the cleans and move on to the next section
8:00 – 12:00
25 Toes-to-Bar
50 Double Unders
11 Squat Cleans (225#/145#)
If you finish in under 12:00, note the time you completed the cleans and move on to the next section
12:00 – 16:00
25 Toes-to-Bar
50 Double Unders
9 Squat Cleans (275#/175#)
If you finish in under 16:00, note the time you completed the cleans and move on to the next section

Scaled:
0:00 – 4:00
25 Hanging Knee Raises
50 Single Unders
15 Squat Cleans (95#/55#)
If you finish in under 4:00, note the time you completed the cleans and move on to the next section
4:00 – 8:00
25 Hanging Knee Raises
50 Single Unders
13 Squat Cleans (115#/75#)
If you finish in under 8:00, note the time you completed the cleans and move on to the next section
8:00 – 12:00
25 Hanging Knee Raises
50 Single Unders
11 Squat Cleans (135#/95#)
If you finish in under 12:00, note the time you completed the cleans and move on to the next section
12:00 – 16:00
225 Hanging Knee Raises
50 Single Unders
9 Squat Cleans (155#/115#)
If you finish in under 16:00, note the time you completed the cleans and move on to the next section

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s