Ballston CrossFit » Friday, February 12, 2016
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Friday, February 12, 2016

Reminder, Competition WOD meets every Saturday, 11:30am- 12:30pm at CFR7! If you are interested in competing then you are welcome to join. There are both RX, Masters, and Scaled divisions in most competitions.  However, there should be a confident knowledge base in movements, standards, and time training.  One should also be able to move certain loads per movement. Click here for movements and loads that you will see in competitions.

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Clean and Jerk (Full):
5 x 2
*Not Touch and Go

 

4 Rounds For Time:
12 Power Cleans 135/95 FX: 115/80 Rx+: 155/105
12 Bastards

 

Finisher:

Double Under Skill/Practice:
RX: 1 Round For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
The Singles conversion will be counting up by 20’s to 200 and back down.
You MUST stop in between sets (the rope must stop)
You can skip any rounds you can’t complete by doing that # of Squats before moving on to the next round.

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