CrossFit South Bend

A.

To determine your weights for the workout

7 minutes to work up to heavy single power clean + 10 second hold to determine Front Rack Position hold weight.

5 minutes to work up to heavy power clean + jerk + 10 second hold to determine Overhead hold weight.

3 minutes to work up to thruster

Note: If you make it to the Rx weight, stop.

B.

Teams of 2

For Time:

Row 750 meters, while partner holds (215/145) in the Front rack position.

50 Burpees, while partner holds (135/95) Overhead.

50 Thrusters (95/65) while partner holds the Dip support position.

20 minute cap

Note: Here are the scalings for the workout below, you will stick to the weight set that matches your lower common denominator. Meaning, For scaling 1 – it doesn’t matter if you can hold 115 overhead, if you cannot clean 185 into the front rack position, you will have to move on to scaling 2. Teams may not move on to the next station until they have completed the reps at their current station.

Scaling 1
Front Rack 185/125
Overhead 115/75
Thrusters 75/55

Note: If there is a weight you cannot perform in scaling 1 – all of your weights must go to scaling 2

Scaling 2
Front Rack 135/95
Overhead 95/65
Thruster 65/45

Note: If there is a weight you cannot perform in scaling 2 – all of your weights must go to scaling 3

Scaling 3
Front Rack 95/65
Overhead 65/45
Thruster 45/45

Note: If there is a weight you cannot perform in scaling 3 – You will use a barbell for everything.