Tuesday, August 8th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm-up

Run 400m/Row 500m

Active stretch/Mobility

Strength

Split Jerk

Work up to a 1 rep max

Conditioning

Masters “Bar Fight” Games Workout

For time:
12 clean and jerks (135#/95#)

Then, 2 rounds of:
15 toes-to-bars
12 chest-to-bar pull-ups

Then, 12 clean and jerks.

Event Video From CrossFit Games

RX+ Option — 155#/105#
Scaling Options — Toes to bar scale to knees to elbows, knee raises, laying leg raise or sit ups.  Chest to bar scale to kipping pull-ups or banded pull-ups.  Clean & jerks scale weight accordingly.

*15 minute time cap.

EXTRA CREDIT

(1)  6 sets of:  600 meter run, 2 minute rest.

(2)   4 rounds of:  20/12 ring dips, 90 seconds rest.

(3)  Every minute on the minute for 8 minutes, 2 reps Power Clean @ or > 75% (drop sets, not touch and go)


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