Friday 10.13.17

Skill and Core

EMOM 12
1st: 20 double unders + 6 HSPU
2nd: :40 hollow rock hold
3rd: 1 power clean + 5 Deadlifts
For min 3: there is no prescribed weight. You can add each set if you so choose. Part of this is to warm up for the conditioning.

Conditioning

This is a workout that Jackie and Beth are doing at a competition in November. Stay in your age bracket with this and get as far as you can (if you can’t clear the ladder…that’s ok!). You have the whole minute to complete the 2 reps. If you can’t make that weight, then complete as many deadlifts as possible in the remainder of that minute. If you are under 40 do the Southie workout, again, get as far as you can but stay with the weights listed.

Well Season Master’s Competition 17.1 – 40-49 Rx

On the minute Cleans (ground to shoulder)
Min 1: 2 Reps (95/65)
Min 2 – 2 Reps (115/85)
Min 3 – 2 Reps (125/95)
Min 4 – 2 Reps (135/115)
Min 5 – 2 Reps (155/125)
Min 6 – 2 Reps (175/135)
Min 7 – 2 Reps (185/145)
Min 8 – 2 Reps (195/155)
Min 9 – 2 Reps (205/165)
Min 10 – 2 Reps (215/175)

Well Seasoned Master’s Competition 17.1 – Rx 50+ and Scaled 40-49 

Min 1 – 2 Reps (65/55)
Min 2 – 2 Reps (75/65)
Min 3 – 2 Reps (85/75)
Min 4 – 2 Reps (95/85)
Min 5 – 2 Reps (105/95)
Min 6 – 2 Reps (115/100)
Min 7 – 2 Reps (125/105)
Min 8 – 2 Reps (135/110)
Min 9 – 2 Reps(145/115)
Min 10 – 2 Reps(155/125)
Once you can’t make the two reps complete as many deadlifts as possible

Well Seasoned Master’s Competition 17.1 – 50+ scaled 

Min 1 – 2 Reps (65/50)
Min 2 – 2 Reps (70/60)
Min 3 – 2 Reps (80/65)
Min 4 – 2 Reps ( 90/70)
Min 5 – 2 Reps (100/80)
Min 6 – 2 Reps (110/85)
Min 7 – 2 Reps (120/90)
Min 8 – 2 Reps (125/95)
Min 9 – 2 Reps (130/100)
Min 10 – 2 Reps (135/110)

Crossfit Southie 16.2 – #SAFTBarbells – Rx

Every 2 minutes – Clean and jerk (power is fine)
10 reps @ 155, 95 by 2:00
8 reps @ 185, 115 by 4:00
6 reps @ 205,135 by 6:00
4 reps @ 215,145 by 8:00
2 reps @ 235, 155 by 10:00
If you finish the series of reps before your time is up you can move onto the next round and start those weights. Once you do not clear a weight when that time is up, you are done.

Crossfit Southie 16.2 – #SAFTBarbells – Scaled

Every 2 minutes – Clean and jerk (power is fine)
10 reps @ 95, 65 by 2:00
8 reps @ 115, 75 by 4:00
6 reps @ 135,85 by 6:00
4 reps @ 145,95 by 8:00
2 reps @ 145, 105 by 10:00

 

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