CrossFit – Sat, Apr 20
This week we will have the Quarterfinal workouts programmed for class. Wednesday will be our active recovery day. Thu, Fri, Sat. and Mon. will each have a Quarterfinal workout. We will not know the workouts until Wed. at noon. If you have qualified and have questions please ask a coach!
Performance
CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps)
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
https://games.crossfit.com/workouts/onlinequalifiers/2024/4?division=18
Metcon (AMRAP – Reps)
With a partner:
10:00 AMRAP
20 Clean and Jerks (135/85)
20 Clean and Jerks (185/125)
20 Clean and Jerks (225/155)
AMRAP in remaining time:
Clean and Jerks (245/165)
Coach’s Notes: 1 person works a time.
Fitness
Metcon (AMRAP – Reps)
With a partner:
AMRAPx10:00
50 Calorie Ski
50 KBS (53/35)
Core Work
EMOMx8:00
Minutes 1-4: 10-15 Sit-ups AFAP
Minutes 5-8: 10-15 Hollow Rocks
Reminder: If you are officially signed up for the Quarterfinals you need a judge for your score to count.