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CeossFit TW18 Staines 04/03/2019

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds…
20s On 15s Off
DUs
V-Ups
Lumbar Extension

2 Rounds…
5 Jefferson Curls
5 Front Rack Warm Up
5 Back Rack Warm Up
5 Back Squat Good Mornings
5 Front Squats
5 Thrusters

Test Round…
2 Rounds Build Weight
10 T2B
25 DU’s
7 Squat Cleans

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are
20 kg (45 lb.), 25 kg (55 lb.),
29 kg (65 lb.), 34 kg (75 lb.),
38 kg (85 lb.), 43 kg (95 lb.),
47 kg (105 lb.), 52 kg (115 lb.),
56 kg (125 lb.), 61 kg (135 lb.),
65 kg (145 lb.), 70 kg (155 lb.),
79 kg (175 lb.), 83 kg (185 lb.),
93 kg (205 lb.), 102 kg (225 lb.),
124 kg (275 lb.),142 kg (315 lb.)

WoD…

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

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