130517 ~ Happy Birthday Baz!!!

130517 ~ Happy Birthday Baz!!!

Well....it seems like the month of May is very popular for birthdays @ CrossFit Canuck!  Today we are celebrating one of our Originals....and soon to be coach Sarah loves Lindsey Valenzuela, and what better way to celebrate her birthday than to host a Clean Ladder, followed up by Grace! It's Friday....let's have some fun and post some PR scores! Happy Birthday Sarah!  Hope you have a great day!

 

Skill/Strength

Clean Ladder

All athletes will begin with a bare bar (45/35/15)

At 3-2-1 Go, athletes will perform 5 burpee over bar + 1 Clean. EMOM

After successfully completing the lift, athletes must change their own weight.  Only weights available at each station can be used (**3 plate max on each side**)...have your mental math ready!

 

**Once a maximal weight has been achieved, 5 burpee over bar then AMRAP Deadlifts EMOM until everyone has maxed out!**

 

Starting Weights will be the following:

Scaled Women:

Start with a 15# bar, adding 10# each lift until reaching 55#, weights will increase in 5# increments thereafter.

i.e. 15 - 25 - 35 - 45 - 55 - 60 - 65 - 70 etc...

Rx Women

Start with a 35# bar, adding 30# each lift until reaching 105#, weights will increase in 10# increments to 155#, and 5# increments thereafter

i.e. 35 - 65 - 95 - 105 - 125 - 135 - 145 - 155 - 160 - 165 - 170 etc..

Scaled Men:

Start with a 45# bar, adding 30# each lift until reaching 135#, weight will increase in 10# increments to 215#, and 5# increments thereafter

i.e. 45 - 75 - 105 - 135 - 155 - 175 - 185 - 195 - 205 - 215 - 220 - 225 - 230 etc...

Rx Men:

Start with a 45# bar, adding 50# each lift until reaching 145#, weights will increase in 10# increments until 225#. and 5# increments thereafter

i.e. 45 - 95 - 145 - 175 - 185 - 195 - 205 - 215 - 225 - 230 - 235 - 240 etc...

 

Then...

Grace

For Time

30 Clean & Jerks (135/95#)

**Compare to 130112**

 

Cash Out:

10 Bar Muscle Ups

or 20 C2B Pull Ups + 20 Ring Dips

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