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CrossFit Golden: Friday 12.9.16

8
Dec

CrossFit Golden: Friday 12.9.16

During the snowy days if possible please bring two pairs of shoes to prevent tracking in snow and ice melt into the gym!
TanerSquat
Taner looking strong on his Back Squats!
Conditioning
Goal today is to complete at least 12 minutes of work.
If both the Rx’d and Scaled Versions are unrealistic weights, simply complete the workout as a 12-minute AMRAP until the 12 minute mark. (Pay no mind to 4-minute rounds)
Note variation/weights used in “Scaled” version
Rx’d Version
CrossFit Games Open 16.2 (AMRAP – Reps)
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.

Scaled Version
CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans**Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

 

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