Crossfit22

Protect and Serve

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

2/15/16

HAVE YOU SIGNED UP FOR THE OPEN?? 2 WEEKS LEFT PEOPLE! CLICK ON LINK AT BOTTOM OF POST.


WARM UP
4 Rds:
10 MBC
10 MB Push Jerk
10 Scap Push up
15 Sec Y Hold ea side
20 Jumping Jacks
WARM UP TO WOD WEIGHT

WOD
CrossFit Open WOD 11.3
Complete as many rounds and reps as possible in 5 min of:
1 Squat Clean 165/110, 110/75, 77/55
1 Jerk 165/110, 110/75, 75/55

MASTERS RX 135/75

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels

THEN:

FOR TIME:
100 Dubs- 50 Sit-ups- 25 Burpees
80 Dubs- 40 Sit-ups- 20 Burpees
60 Dubs- 30 Sit-ups- 15 Burpees
40 Dubs- 20 Sit-ups- 10 Burpees
20 Dubs- 10 Sit-ups- 5 Burpees