Clean
Performance
In 3 minutes, perform:
50 Double-Unders
12 Cleans 135/95
If completed before the 3 minute mark then proceed to:
50 Double-Unders
9 Cleans 185/125
If completed before the 6 minute mark then proceed to:
50 Double-Unders
6 Cleans 225/155
If completed before the 9 minute mark then proceed to:
50 Double-Unders
3 Cleans 275/175
Fitness
In 3 minutes, perform:
50 Single-Unders
12 Cleans 95/65
If completed before the 3 minute mark then proceed to:
50 Single-Unders
9 Cleans 115/75
If completed before the 6 minute mark then proceed to:
50 Single-Unders
6 Cleans 135/95
If completed before the 9 minute mark then proceed to:
50 Single-Unders
3 Cleans 155/115
Scaled B Version
In 3 minutes, perform:
50 Single-Unders
12 Cleans 75/55
If completed before the 3 minute mark then proceed to:
50 Single-Unders
9 Cleans 95/65
If completed before the 6 minute mark then proceed to:
50 Single-Unders
6 Cleans 115/75
If completed before the 9 minute mark then proceed to:
50 Single-Unders
3 Cleans 135/85
Today's work is modeled after the format used for Rx'd and Scaled in the 2016 CrossFit Open. Choose the appropriate workout that you would use in the Open. The Cleans must pass through a full squat. Score reps completed within the time caps or time to finish the cleans at the final weight
Post score/time and Rx to comments.
Exposure 2 of 8
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3 RNFT:
8-12 1-Arm Dumbbell Presses
10 1-Arm Kettlebell Swings, Left
10 1-Arm Kettlebell Swings, Right
Post work to comments.
The CrossFit Open starts on February 23rd. This is the first phase in the CrossFit competitive season and lets you rank your fitness against the rest of the world. Last year, over 324,000 people participated in the Open! The LFPB Challenge is a great opportunity to jump start your ability to perform better in this year's events. If you're an Open veteran or a first timer curious as to how you stack up, NOW is the time to start refining your inputs and skill work to help you give it all come February. For many of us weekend-warrior CrossFitters, this is an exciting benchmark in our training year and ignites a little competitive fire to help you get the most out of your training, nutrition, and recovery.
Coach DO has been the competition director for the North East/East Regions for the past six years. On top of helping run the Regionals, he leads a crew that helps verify video submissions for the North East and Canada East Regions. Here is his video submission for 14.2, the second event in 2014. In 2015, we saw this same exact workout come up again. Coach DO was able to get 14 more reps, which according to the comments section required him to "stop feeling sorry for myself and bust ass to get to the next round." Get after it today people, and sign up for the Challenge!
- Programming Note: The LFPB Challenge Capacity Test WOD is scheduled for this Saturday! This means you'll have the opportunity to do the Capacity Test in both Friday and Saturday's classes.
Weekend Schedule Changes
Today's 4:30pm CrossFit Teens class is cancelled. We are, however, still offering many opportunities to do some fitness leading up to New Year's Day. Here's what's happening this weekend!
THURSDAY, DECEMBER 29th
CF Group Class:
Normal schedule
Cancelled:
4:30pm CrossFit Teens
SATURDAY, DECEMBER 31st (New Year's Eve)
CF Group Classes:
Normal schedule
Open Gym:
2pm-4pm
Cancelled:
11am Active Recovery, 2pm Comp Class
SUNDAY, JANUARY 1st (New Year's Day)
CF Group Classes:
10am, 11am, 12pm, 1pm
Open Gym:
6pm-8pm
Cancelled:
10am CrossFit Preschool, 11am CrossFit Kids
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Yesterday's Whiteboard: Front Rack Step-Ups / Chin-Ups | Overhead Squats, Pull-Ups, Burpees
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