Big Thompson CrossFit WOD 15.11.7

CrossFit

W.O.D.

“CrossFit Liftoff Event 3”

Rx’d Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.

Scaled Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.

*Weights, reps and movements can be scaled to meet all athletes needs.

Notes

At the call of “3, 2, 1 … go,” the athlete will begin snatching the barbell. Once 3 snatches are complete, the athlete will begin 6 clean and jerks at the same weight. The athlete will then move to the pull-up rig and complete 9 chest-to-bar pull-ups (chin-over-bar for scaled). Lastly, the athlete will go to the jump rope and complete 54 double-unders (single-unders for scaled) before starting over on their next round.

The athlete’s score will be the total number of repetitions completed within the 12-minute time cap.

 

4:30 class after Coach Cliff's Breast Cancer Month warm-up