WELLNESS 190301

1
Mar

WELLNESS 190301

Crescent City Crossfit – GRETNA WELLNESS


Metcon (Time)

WORKOUT 19.2 RX’D

Beginning on an 8-minute clock, complete as

many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1)

25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes

to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4

minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4

minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

Rx’d: (Ages 16-54)

Men squat clean 135-185-225-275-315 lb.

Women squat clean 85-115-145-175-205 lb.

Masters 55+:

Men squat clean 115-135-155-185-205 lb.

Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED

Beginning on an 8-minute clock, complete as

many reps as possible of:

25 hanging knee-raises*

50 single-unders

15 squat cleans (weight #1)

25 hanging knee-raises*

50 single-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes

to the clock and proceed to:

25 hanging knee-raises*

50 single-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4

minutes to the clock and proceed to:

25 hanging knee-raises*

50 single-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4

minutes to the clock and proceed to:

25 hanging knee-raises*

50 single-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

SCALED LOADING AND VARIATIONS

Scaled: (Ages 16-54)

Men squat clean 95-115-135-155-185 lb.

Women squat clean 55-75-95-115-135 lb.

Scaled Masters 55+:

*Men perform sit-ups, squat clean 65-85-105-125-145 lb.

*Women perform sit-ups, squat clean 45-65-75-85-105 lb