Friday, March 4th

 

 

CrossFit Open 16.2 is TONIGHT at 6PM-8PM. Be sure to sign up on wodify to reserve a spot. Everyone is welcome to join. There will be 3 options. Rx, Scaled, and Level 1. You will be able to do one of these options.

 

Today's WOD:

 

CrossFit Games Open 16.2 Rx

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

 

*Round 1 - 15 @ 135# / 85#

*Round 2 - 13 @ 185# / 115#

*Round 3 - 11 @ 225# / 145#

*Round 4 - 9 @ 275# / 175#

*Round 5 - 7 @ 315# / 205#

 

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

 

CrossFit Games Open 16.2 Scaled

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

 

*Round 1 - 15 @ 95# / 55#

*Round 2 - 13 @ 115# / 75#

*Round 3 - 11 @ 135# / 95#

*Round 4 - 9 @ 155# / 115#

*Round 5 - 7 @ 185# / 135#

 

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

 

CrossFit Games Open 16.2 LEVEL 1

4-Minute AMRAP + Bonus Time of:

25 Ab Mat Sit ups

50 Single Unders

Hang Power Cleans*

 

*Round 1 - 15 @ 65# / 35#

*Round 2 - 13 @ 95# / 55#

*Round 3 - 11 @ 115# / 85#

*Round 4 - 9 @ 135# / 115#

 

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

 

AMRAP - Reps

 

**Only use this option if you are unable to hit full depth on the Clean

 

Strength work for AM classes - Back Squat

(5 - 5 - 5 - 5 - 5 - 5 - 5 @ Ascending)

Work to a heavy set of 5 **Focus on form and depth.

 

Optional Conditioning: 2k Row (Time)

Max Effort 2k Row

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.