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160430

29
Apr

160430

CrossFit Soulshine – CrossFit

Conditioning

Metcon (Weight)

In teams of 2:

With a running clock,

0:00-6:00 minutes

– Each athlete completes Snatch ladder

1) 10 reps @ 75/55

2) 8 reps @ 95/65

3) 6 reps @ 115/80

4) 4 reps @ 135/95

5) 2 reps @ 155/105

* each athlete performs Snatches at the same weight, then moves on to the next weight

** score is max Snatch weight

6:00-8:00 minutes, Rest (enter score in Wodify)

Metcon (Time)

8:00-14:00 minutes

3 rounds:

– 250m Row

– 15 HSPUs/HRPUs

* Both athletes working at same time and complete 3 rounds, alternating movements

** Athletes cannot rotate movements until both are completed

*** scoring: time to complete 3 rounds

14:00-16:00 minutes, Rest (enter score in Wodify)

Metcon (Weight)

16:00-22:00 minutes

– Each athlete completes Clean ladder

1) 10 reps @ 95/65

2) 8 reps @ 115/80

3) 6 reps @ 135/95

4) 4 reps @ 155/105

5) 2 reps @ 185/125

* each athlete performs Cleans at the same weight, then moves on to the next weight

** score is max Clean weight

22:00-24:00 minutes, Rest (enter score in Wodify)

Metcon (Time)

24:00 – until complete:

Team “Annie”

100-80-60-40-20

– DUs

– Abmat Situps

* partition reps any way

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