Monday, 3/4/19

Posted by CrossFit Martha's Vineyard on March 3, 2019
Posted in: Uncategorized.

 

WOD:

Option 1:

CrossFit Open Workout 19.2

Beginning on a 8-minute clock, complete as many reps as possible of:

25 toes-to-bars/ 25 hanging knee raises

50 double-unders/ 50 single-unders

15 squat cleans, 135 / 85 lb. (95/55)

25 toes-to-bars/25 hanging knee raises

50 double-unders/ 50 single-unders

13 squat cleans, 185 / 115 lb. (115/75)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars/ 25 hanging knee raises

50 double-unders/ 50 single-unders

11 squat cleans, 225 / 145 lb. (135/95)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars/ 25 hanging knee raises

50 double-unders/ 50 single-unders

9 squat cleans, 275 / 175 lb. (155/115)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars/ 25 hanging knee raises

50 double-unders/ 50 single-unders

7 squat cleans, 315 / 205 lb. (185/135)

Stop at 20 minutes.

SQUAT CLEANS CAN BE DONE AS A POWER CLEAN + FRONT SQUAT

 

Option 2:

16 min AMRAP

30/21 Calorie Row

20 KB Taters (53/35)(video)

10 HSPU’s

5 Strict Toes2Bar/ 5 Medball Knee-Ups (30/20)(20/14)