Workout of the Day
In 12:00 Complete:
15 squat cleans, 135 / 85 lb.
13 squat cleans, 185 / 115 lb.
11 squat cleans, 225 / 145 lb.
Like Wednesday’s take on 17.3, this originally was a workout with gated rounds that required completion of segments of the workout within certain time frames in order to continue on. Today we’re doing a slightly more forgiving version of the workout that gives you 12:00 to get through the original first three rounds. Your score is time to completion or reps completed in 12:00.
For the Toes to bars scale to 15 reps per round if 25 is too much for you. Otherwise perform full volume hanging knee raises where you start at full extension and the knees travel above the hips at the top, or sit-ups also at full volume.
Choose three progressive weights that start with a challenging but doable load, then go to something is heavy and will be a grind and the final weight (if you even get there) is a reach to get more than a couple reps.
Official Scaled Options for the barbell from 2016
95 / 55 lb.
115 / 75 lb.
135 / 95 lb.
For the Double Unders, scale to 100 single unders per round.
Here is the 8:00 version of this workout from the 2016 CrossFit Open. Coach David was being judged and cheered on by celebrity CFSBK coaching alumni Noah Abbott and McDowell Myers.
49 CFSBKers are In The Open
The first CrossFit Open workout is in two weeks!!!! As mentioned previously, we’ll be running these workouts at Friday Night Lights as well as during every Saturday class…. so if you’re coming on Saturdays you might as well pass the vibe check and sign up!!!