Wednesday, 13 November 2013

BOL wod 2



For those competing in the BOL or those thinking about making the step up to competitions have a read of this article from Chris Spealler 

http://chrisspealler.com/training-crossfit-vs-crossfit-as-a-sport/
For those that can not make it today you can have a go saturday from 1030-12 
Individual - 12 Minute time cap.
A) For time
4 rounds of:Shoulder-to-overhead 60/40kg12 Toes-to-bar
Score = total time or if uncompleted, total reps completed in 12 minutes. 
Then, in the remaining time...
B) Establish a 3 rep max hang snatch.
*Weights must progress by at least 2.5kg. 


Score = total weight rounded down to the nearest 2.5kg.*
Masters - 12 Minute time cap.
A) For time
Shoulder-to-overhead 50/35kg12 Toes-to-bar
Score = total time or if uncompleted, total reps completed in 12 minutes. 
Then, in the remaining time...
B) Establish a 3 rep max hang snatch.
*Weights must progress by at least 2.5kg. 
Score = total weight rounded down to the nearest 2.5kg.*
Scaled  - 12 Minute time cap.
A) For time
4 rounds of:
7 STOH 40/25kg
12 Knees-to-arms
Score = total time or if uncompleted, total reps completed in 12 minutes. 
Then, in the remaining time...
B) Establish a 3 rep max hang snatch.
*Weights must progress by at least 2.5kg. 
Score = total weight rounded down to the nearest 2.5kg.*

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