CrossFit 42 South

WOD: Friday the 7th February 2014

Conditioning

“Open WOD 13.5”

4 minute AMRAP of:

15 Thrusters 45/30kg

15 Chest to bar Pull-ups

 

*4 minute bonus for every 90 reps (3 rounds) completed.

 

Time Bonus

This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.

 

Finisher

have a 1:1 rest break of what you worked then:

50 burpees for time

 

Additional work

1rm clean thruster

*Use to stimulate cns pre Wod if you have time

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