Warm-Up:
Coach’s choice
WOD prep:
With a 22 minute clock
10-minute power clean warm-up time.
then
CFS In-House Throwdown
WORKOUT 1
12 min to establish a 1 RM Power Clean or Squat Clean for each athlete. The combined lifts will be your score. 1 bar per team.
WOD:
CFS In-House Throwdown
WORKOUT 4
Teams of 2
8 Ball
AMRAP 8
RX Division:
10 Hang Power Cleans (115,75)
10 Box Jump Overs (24,20) Step overs are allowed.
15/10 Cal Row
*Divide reps however you like.
*One athlete works while the other rests.
Scaled Division:
10 Hang Power Cleans (75,50)
15 Box Jump Overs (20′) Step overs are allowed.
20 Cal Row
*Divide reps however you like.
*One athlete works while the other rests.
Post WOD:
Agile 8
CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
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Workout 4 with Paul: 6 at 96#
Breakfast Wednesday tomorrow! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!
Power Clean 1RM: 85#
Workout 4 with Jackie: 2+43 | scaled
Think it would have been better not to split the HPCs and rowing as the transitions took too long (esp the rower).
power clean – 215, missed 220 by a hair….
6+13 w/ Kion Rx
225 squat clean.
6 + 11 RX with Roland