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CrossFit Games Open 16.2
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Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
12/08/2016 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
Foundations 5:20 PM
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (4/0)
Workout
12/08/2016
Yoga/Mobility
16.2 Prep Work
https://romwod.com/workout/16-2/
Warm-up
Clean Warm Up
3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Squat Cleans
WOD
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.
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.
CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*
*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 105#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Superhero Training
Gymnastics
Rest as needed between sets.
Rx'd work:
5 rounds - 30 seconds at each station
Plate walks - back to wall
Strict Toes-2-Bar
Handstand shoulder taps
Scaled work:
5 rounds - 30 seconds at each station
Plate walks off box
Abmat situp
Box shoulder taps
Plate Walks:
https://www.youtube.com/watch?v=CKKeYcQYCF4&feature=youtu.be
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 08, 2016
Male Clients
1
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
258 Reps
Need to get better at toes 2 bar. 5 of 9 of 225 cleans. Got to 4t...
2
Kevin
Martinez
9:30 AM CrossFit
174 Reps
FML thaat sucked
3
Jordan
Brewer
6:30 AM CrossFit
90 Reps
Got to 77 reps on 2nd set but could not increase #. Stayed at 135...
4
John
Schwall
5:20 AM CrossFit
259 Reps
Hanging knee raises, SUs, Squat Cleans (45, 55, 65lbs: 6 reps bef...
Female Clients
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