12/2/2014

1
Dec

12/2/2014

This WOD, is a benchmark designed by Ben Bergeron, a well known and respected coach, and owner of CrossFit New England.  This workout is designed to test your capacity for the CrossFit Open. The movements can pretty much be guaranteed to be in the Open, including the barbell weights. Cleans and snatches do NOT need to be in a squat – they may be a power or split position. Jerks may be power jerks or split jerks, but must be taken from the ground. If you get to the muscle ups, you are most likely Regional material. Coach P did this recently and got through all of the jerks with about 10 seconds left.  One full round = 300 reps….Good Luck!!!

AMRAP in 20 minutes:
50 wall ball shots, 20/14#
50 double unders
40 box jumps, 24/20″
40 toes to bar
30 burpees
30 chest to bar pull ups
20 cleans, 145/100#
20 jerks, 145/100#
10 snatches, 145/100#
10 muscle ups

3 Responses

  1. Coach KT

    6 am chippers
    Aoife – 272sc
    Orlaith – 283sc
    Molly – 205sc
    Grant – 281Rx
    Wax – 221Rx
    K – 234sc

    Grant has the score to beat (and he is the birthday boy today!)

  2. Vin

    Aoife 272 scale
    Orlaith 283 scale
    Molly 205 scale
    Grant 281 Rx
    K 234 scale
    Wax 221 Rx
    Helen 225 scale
    O 230 95#
    Nate 208 scale t2b / pull-ups
    Dawn 203 scale
    Nick 249 105#
    Gabe 255 Rx
    PH 275 blue scale
    sizzle 209 Rx
    Ashley 219 65# / red
    Vin 289 Rx
    Mike 250 115# blue
    Joe 265 115# blue
    Juliet 245 scale
    Megs 244 Rx
    Kate 286 Rx
    Heath 260 sc
    Pavan 270 scale
    Shoeless 218 Rx
    Dinger 258 scale
    Drew 220 95#
    Robin 165 scale
    Meghan 262 scale
    Aileen 270 sc T2B / Pull-up
    Russ 200 scale
    Lloyd 261 DU scale
    Courtney 230 scale