Workout – Fri 03/04/2016

CF Games 2016

 

 

 

 

Open Gym!!!

Suggestions for open gym:

Try the open workout!

1. Make up a missed workout from this week.

2. Work on weaknesses and make up your own plan for a workout.

3. Have a coach give you a workout to complete.

Open gym time is vital to the success of all our members. Everyone has weaknesses that need work so take advantage of the free time and be disciplined about getting quality gym work in.

Open Wod 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars (Knee Raises)
50 double-unders (Singles)
15 squat cleans, 135 / 85 lb.    (95, 55 S)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.   (115, 75 S)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.   (135, 95 S)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.   (155, 115 S)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.  (185, 135 S)

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