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Rx and Scaled Divisions
5 Week CF Open Schedule: Beginning the week of Feb 19-23, 2018
Regular Classes: Mon / Tue / Wed / Fri w/ Thursday Rest Day
Thursday night Throwdown and Open WOD announcement
Open WOD Friday for all classes
Repeat / Makeups for Open WOD on Saturday at 9a / 11a
Skill:
3x 3-5 - Handstand Push-up + Review, athletes will find the most difficult option they can complete with good technique.
Burgener Warm up for Clean + Complex Review
Strength:
e90s x6:
Rd 1: 12 UB Power Cleans
Rd 2: 9 UB Power Cleans
Rd 3-4: 6 UB Power Cleans
Rd 5-6: 3 UB Power Cleans
**Starting at a light to moderate weight (20-30%), athletes will gradually build to a challenging weight for this complex. Scaled athletes should stay at light to moderate loads focusing on good technique and position.
WOD:
“15.4”
8 min AMRAP:
3 HSPU
3 Power Cleans @60-70% / 3-6 UB Reps (Rx - @185/125) (Masters 55+ @95/65)
6 HSPU
3 Power Cleans
9 HSPU
3 Power Cleans
12 HSPU
6 Power Cleans
15 HSPU
6 Power Cleans
18 HSPU
6 Power Cleans
21 HSPU
9 Power Cleans
24 HSPU
9 Power Cleans
27 HSPU
9 Power Cleans and so on adding 3 reps to the handstand push-up each round, and 3 reps to the Clean every 3 rounds.