Oct 27, 2016

Friday 2016.10.28

2 Rounds of:
- Row 250m
- 15 GHD
- 10 Pullups
- 10 Pushups
- 5-7mins individual focus areas as desired

WOD: Event 8 of CrossFit Team Series Competition

Rx'd Team Workout:

1st pair - 12-min. AMRAP:
- 30 double-unders
-15 power snatches (75 lb./55 lb)

Then, 2nd pair - 12-min. AMRAP:
- 30 double-unders
- 15 power snatches (
75 lb./55 lb)

* Order: 1st Pair - 2nd Pair 

Time cap: 24 minutes

Scaled Team Workout:

1st pair - 12-min. AMRAP:
- 30 single-unders
- 15 power snatches (55 lb.)

Then, 2nd pair - 12-min. AMRAP:
- 30 single-unders
- 15 power snatches (35 lb.)

* Order: 1st Pair - 2nd Pair
* Time cap: 24 minutes

This is a 24-minute workout, with pair 1 working for 12 minutes and pair 2 working for 12 minutes immediately after.

At the call of "3, 2, 1…go," the first athlete will begin their 30 double-unders and 15 power snatches. After the first athlete finishes their final rep of the power snatches, they will tag in the second athlete, who will then begin to work through their double-unders and power snatches. The pair will continue to trade off, accumulating as many reps as possible in the 12-minute window. At the end of the 12 minutes, the first pair of athletes will stop working and the second pair will begin. The second pair will start at the beginning of the round, not where the first pair left off. The second pair will trade off and accumulate max reps during their 12-minute interval in the same manner as the first pair.

*The team's score is the total reps completed by both pairs.


Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to 

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Matt Slyder said...

Row 3k 12:22


With Patrick.

Did event as a pair, 12 min amrap

344 total reps.

monroe said...

349 Reps Rx with George