Saturday 2.21.2015
*Reminder: Today is the Jack & Jill Throwdown at Red Island CrossFit. We have a lot of Full Rangers competing, so please try and make it out to support them! First heats start at 9am!
"FITNESS" & "PERFORMANCE"
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:Row 2000 Meters50 Strict Pull-Ups (or Assisted Pull-Ups)75 Kettlebell Swings100 Burpee Box Jump-Overs75 Kettlebell Swings50 Strict Pull-Ups (or Assisted Pull-Ups)Row 2000 Meters
"COMPETITION"
A. Three sets for times of:12 Ring Dips12 Alternating Pistols with 24/16 kg Kettlebell30 Double-Unders6 Strict Handstand Push-UpsRest as neededThese should be done for speed and efficiency. Sprint through thinking about things like positioning, mechanical efficiency, and how you approach your transitions.B. Complete as many rounds and reps as possible in 12 minutes of:5 Power Snatches (135/95 lbs)10 Toes to Bar15 Box Jump-Overs (24″/20″)Rest 8 minutes, and when the clock hits 20:00, perform the following…C. Complete as many rounds and reps as possible in 6 minutes of:10 Shoulder to Overhead (135/95 lbs)10 Back Squats (135/95 lbs)10 Burpees Over the Barbell
"ENDURANCE"
On the Airdyne or Assault Bike:5 Minutes for Max CaloriesRest 5 minutes4 Minutes for Max CaloriesRest 4 minutes3 Minutes for Max CaloriesRest 3 minutes2 Minutes for Max CaloriesRest 2 minutes1 Minute for Max Calories