07/31/14 Comp Class

Posted: 31st July 2014 by CrossFitAP in Uncategorized

– 7×2 @90% front squats

– “speed clean ladder” (modified)

2min cap

1 clean 185/95

1 clean 195/105

1 clean 205/115

1 clean 210/120

1 clean 215/125

then –

3min cap

1 clean 220/130

1 clean 230/140

1 clean 240/150

1 clean 245/155

1 clean 250/160

then –

4min cap

1 clean 255/165

1 clean 265/175

1 clean 275/85

1 clean 280/190

1 clean 285/195

*If you fail to make it under the time cap in each part then you’re done.  Take about 2mins between each cap.

– 1×50 strict c2b pullups

*Anytime you come off the bar it is a penalty of 3 strict hspu before you can continue on

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