Friday 160304

Hats and Headbands…

Week 2 of SPIRIT WEEK – Wear your HATS/HEADBANDS and earn 1 point for your team. Come to the Friday Night Throwdown that starts at 6p, wear your HATS/HEADBANDS and earn 1 more point for your team. IF, you wear your spirit to the regular classes YOU will need to put a square around your name on the whiteboard WITH the initial of your TEAM CAPTAIN next to your name. To earn the points, you must participate on FRIDAY.

Letrono CrossFit Custom OPEN Leaderboard – http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

Missing IPOD – If you have seen a small silver IPOD, please turn it in to a coach!

Dynamic Warm-Up – Mobility
Prepare for..
 
WOD: CrossFit Open 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars    

  50 double-unders
  15 squat cleans, 135 / 85 lb.

SCALED:
25 Hanging Knee Raises
50 Single Unders
15 Squat Cleans 95/55lb

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.

SCALED:
25 Hanging Knee Raises
50 Single Unders
13 Squat Cleans 115/75lb

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.

SCALED:
25 Hanging Knee Raises
50 Single Unders
11 Squat Cleans 135/95lb

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.

SCALED:
25 Hanging Knee Raises
50 Single Unders
9 Squat Cleans 155/115lb

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.

SCALED:
25 Hanging Knee Raises
50 Single Unders
7 Squat Cleans 185/135lb

COOL DOWN/RECOVERY:

 

 

 


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