Big Thompson CrossFit WOD 16.12.19

CrossFit

Strength/Skill

Cleans 5×3 @ 65% (cycled, full squat)

W.O.D.

Clean Ladder 115/75 (full squat implied, Time Cap 20 Minutes)

Minute 1 Complete 1 Clean (rest remainder of minute)

Minute 2 Complete 2 Cleans (rest remainder of minute)

Minute 3 Complete 3 Cleans (rest remainder of minute)

Minute 4 Complete 4 Cleans (rest remainder of minute)

Continue to increase by 1 rep every minute until you fail to complete the required number of reps for that minute. Score the last full round completed, plus reps. Scale weight accordingly.

 

Boot Camp

10 Meter Sprint Ladder

Minute 1 Complete 1, 10m sprint (rest remainder of minute)

Minute 2 Complete 2, 10m sprint (rest remainder of minute)

Minute 3 Complete 3, 10m sprint (rest remainder of minute)

Minute 4 Complete 4, 10m sprint (rest remainder of minute)

Continue 10m Sprint Ladder until you cannot meet the required repetitions of sprints for that minute.

This will be set up inside, in the center of the gym, no need for outdoor running gear.