Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

2/12/16

PIC OF THE WEEK

WARM UP
Andy's Choice


STRENGTH/SKILL
Front Squat
Work up to heavy double
Strict Press
Work up to heavy double


WOD
CrossFit Games Open WOD 12.5
Complete as many reps as possible in 7 minutes:
3 Thrusters 100/65, L2 65/45, L1 45/30
3 C2B Pull-ups L2 Chin Over Bar, L1 Banded
6 Thrusters
6 C2B Pull-ups
9 Thrusters
9 C2B Pull-ups
12 Thrusters
12 C2B Pull-ups
15 Thrusters
15 C2B Pull-ups
18 Thrusters
18 C2B Pull-ups
21 Thrusters
21 C2B Pull-ups
Continue to add 3 reps per round until time expires


MASTERS RX

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 Chin over bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.