Fri Jan 21, 2022

CrossFit Games Open 16.2

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 a round. If you complete Round 5, your score is the time you finish.

Day 4 Intro skill building

Review:

  • Deadift
  • OHS
  • Push Jerk



Introduction to:

  • Clean
  • Snatch
  • Pull Ups



Supplementary Movements:

  • Thruster
  • Pull-up and its scalings




Day 4 Intro WOD

Fran or some variation of it.


21-15-9


Thruster

Pull-up


Time Cap: 10-12 min.


Explain what Fran is, and make sure people are assigned appropriate scales. For a ‘wow’ effect, tell your group the world record time and then tell them what they should be aiming for, which is under 10 min.