Fall Clean Up – CFS

Oct 11th, 2017

Category: CrossFit

Fall Clean Up – CFS

Diane

Hey all, this back overnight area has become somewhat unruly.  We are asking that you clean up your belongings and take home what you don’t need.  Everything must go for the Showdown, which is under a month away now.  Any belongings that are left on the Thursday before showdown weekend will be placed in lost n found and donated to good will if not claimed within 2 weeks of the competition.  All belongings may be brought back after the showdown but please keep them contained going forward and you can leave the stench at home.  Thanks!

Warm-up
2 Rounds
Partner A: Row 250m
Partner B: Mobility

Mobility
Quads
Adductors

Strength
EMOM8
2 Squat Cleans (80-90%)

Rest 4 Minutes

EMOM5
1 Squat Clean (90-102%)

WOD
13 Minute AMRAP
2000m Row
30 Clean and Jerks (135,95)

Level 2- 115,75
Level 1- 95,55

Similar to the CrossFit Open. If you finish the workout head back to the rower and accumulate as much distance as possible.

Ski Sub = 2k
Bike Sub = 4 Miles
Air Runner Sub = 1 Mile

DISCUSSION 5 Comments

  1. Joel Carpenter 10/12/2017 at 11:53 am

    Squat Clean: 135×2 across, up to 165×1, failed 170
    WOD: 20 cleans, 95#

  2. Jason Barrow 10/12/2017 at 12:54 am

    Strength: 135# – 215#
    WOD: 1+81m Rx

  3. Ben Brauer 10/11/2017 at 3:12 pm

    Clean: 225×2, 245×1
    WOD: 1 + 250m Ski

  4. JT 10/11/2017 at 3:04 pm

    Strength: 155#-185# x2; 195#-215# x1
    WOD: 26 Rx

  5. Sean Flannery 10/11/2017 at 12:58 pm

    Strength: 2 Sq C – 204,
    1 Sq C – 231-258.5
    WOD: 206m