Monday WOD 16-7-18
July 15th, 2018
Monday WOD 16-7-18
From today we will be posting two/three WOD Options:
- Open – Those that want to compete RXD in The CrossFit Games – Open Workouts.
- Performance - Those that want to compete SCALED in The CrossFit Games – Open Workouts.
- Fitness – Is for beginners and our members who want to fit and healthy and do not want to Compete in The CrossFit Games – Open Workouts in March.
OPEN & PERFORMANCE
“Last Call”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
rest 3 minutes
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
rest 3 minutes
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Post scores here on Beyond the WhiteBoard.
FITNESS
“Last Call”
Teams of 3
AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (105/75)
AMRAP Bench Press (115/80)
rest 3 minutes
50 Hang Squat Cleans (75/55)
50 Hang Squat Cleans (95/65)
AMRAP Hang Squat Cleans (105/75)
rest 3 minutes
50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)
Post scores here on Beyond the WhiteBoard.
+ Optional extras in Open Gym.
2019 OPEN ATHLETES
1. “Everest” – To be done in Open Gym.
For Time:
21-15-9
Back Squats (143/100kg) (“Everest” weight should not be any higher than 75% of your 1rm Back Squat) RXD PB Back Squat weight are 190/133.5Kg
Strict Handstand Push-ups
8 Min Cap
2. Gymnastic Conditioning
For Time (10 Minute Cap):
30 Bar Muscle-ups
On the Minute (Starting on the 0:00) – 30 Double Unders
3. Bike Conditioning
3 Rounds:
3 Minute Light Effort
2 Minute Fast Effort
Not for score, but for consistent effort.
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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