CrossFit BrackenGate, CrossFit Commit Okavango, CrossFit DurBell - CrossFit Help Edit the FB Name back to CrossFit DurBell. Monday 17th Birthday Bash!! Santa Shoe Box. Saturday Nutrition talk 10:30am. Set your GOALS and use your Journal. Saturday class will cover strongman fun on the field!! View Public Whiteboard: bit.ly/1uhvVwl Gymnastics Warm Up (No Measure) 8 Min: 2 HS into Fwd Rolls 2 Bwd Roll into HS 2 Cartwheels Alt Direction 2 Skin The Cat Max HSW (Bear Crawl) 3 Inch Worms 10 Hollow Rocks 10 Superman Rocks Pull-ups (EMOM 10 5 Reps (together with MedBall Cleans)) MedBall Clean (EMOM 10 3 Reps (to be done with Pull ups above)) MedBall Clean Metcon (Weight) WOW 2.1 - 4min MAX CUMULATIVE WEIGHT The competitor will have 4 minutes to achieve a maximum cumulative weight. This will be the score for WOW 2.1. The weight must INCREASE by a minimum of 5kg after each successful lift. The weight must travel from the ground to being fully locked out overhead. At least 2 lifts have to be completed. There are no levels for WOW 2.1 and score submission should be done on Rx. SCORE: MAXIMUM CUMULATIVE WEIGHT - 1 Min Transition Metcon (AMRAP - Reps) WOW 2.2 - 5min AMRAP The competitor will have 5 minutes to complete as many REPS as possible. This will be the score for WOW 2.2. The minimum score on this workout is 15 REPS (a completed round on Rx, L1 or L2). There is no minimum score for Level 3. Prescribed levels the workout can be completed on: Rx: 5 Burpee Bar Muscle Ups, 5 Inverted Burpees, 5 Burpee Deadlifts (140/90kg) L1: 5 Burpee Chest To Bar Pull Ups, 5 Inverted Burpees, 5 Burpee Deadlifts (120/80kg) L2: 5 Burpee Pull Ups, 5 Inverted Burpees, 5 Burpee Deadlifts (90/60kg) L3: 5 Burpees, 5 Assisted (Banded) Pull Ups, 5 Deck Squats, 5 Burpee Deadlifts (60/40kg) SCORE: COMPLETED REPS - rxitseries/Content/RxIt%20Nations%20Series%202014%20WOW%202.aspx
Posted on: Thu, 13 Nov 2014 22:00:31 +0000
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