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CrossFit Moncton


March 4, 2016


What you need to know:-ALL classes will be performing this workout today (same as last week). -Registration in Zen Planner for evening Heats will be posted at 8am this morning. Please register BEFORE 2pm. -Heats will be posted at 3:30pm -Judges - same as last week - please sign-up on the whiteboard when you arrive at the gym. -Volunteers - we need people to help with bar loading every round. If you can help, please sign-up on the whiteboard as well. -First heat will start at 5:20.Build up to a heavy squat cleanComplete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:25 toes-to-bars50 double-unders15 squat cleans*Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.*1st round, 15 reps at 135 / 85 lb.2nd round, 13 reps, 185 / 115 lb.3rd round, 11 reps, 225 / 145 lb.4th round, 9 reps, 275 / 175 lb.5th round, 7 reps, 315 / 205 lb.[youtube=]

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