Friday, September 27 2019

Where did the week go?

Where did the week go?

OCTOBER - Barbell Betties is BACK!
Two great options available for ladies who want to get STRONG together!

BARBELL BETTIES

BARBELL BETTIES PLUS

OCTOBER - The Athlete’s System is BACK!
Want to dial in your nutrition for the holidays? This is the program for you!
Spots will fill up quick, so sign up today!

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Intramural Open! Starting October 11th!

Our Intramural Open is back and begins on October 11 with a Friday Night Lights bang! Much like our Throwdown, ALL levels of experience and fitness are welcome to join in on the fun!

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Overtime (pre-workout)
Build to a heavy 1 clean
- We will have 10 minutes total for this
- We should be getting at least one rep at the heaviest load we are hoping to attempt in the workout
- We should be getting in about 5 heavy singles during this time

WOD
“19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 toes-to-bars
• 50 double-unders .
• 15 squat cleans (weight #1)
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

Rx Weights:
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.

Workout Details:
games.crossfit.com/workouts/open/2019/2#movementStandards

Scorecard:
games-assets.crossfit.com/19-2-2019Open_Trifecta-kjeu762b3hd.pdf

Coaches’ Note: Open-prep for the 2020 season continues! Today's workout is another doozie. If you tackled this either as written or modified last year and remember your modifications, attempt the workout exactly the same to have an accurate gauge of where you are in relation to a year ago. Otherwise, we are looking to get through at least the first 8 minutes and make it into the next round of 4 minutes and go for at least 12 minutes of work total. Depending on where you are in your fitness journey, feel free to mix and match loading, double under, and toes to bar modifications as well to get you where you need to be today. Our goal is to keep moving and be standing around idle staring at either the pull up bar, rope, or barbell as possible.

Rachel Binette