Thursday, 26, 2018

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

There is just one workout today. The workout is the New Benchmark Metcon. After you complete the workout for time, record your lifts in the appropriate sections so that Wodify will track them correctly.

View Public Whiteboard

Redline to Redline (Time)

6 Snatches and 6 Clean & Jerks for time.

***However!!

You must row or bike (m)14/(f)10 calories in under 60 seconds in order to qualify for an attempt at the lift.

*If you fail to get the calories, you must retry the row/bike. You are allowed to repeat a weight, increase, or decrease your weights as needed.

You may not count an attempt as a zero. You must have a successful lift before returning to the bike/row.

Snatch (1-1-1-1-1-1)

You must row or bike (m)14/(f)10 calories in under 60 seconds in order to qualify for an attempt at the snatch. If you fail to get the calories, you must retry the row/bike. You are allowed to repeat a weight, increase, or decrease your weights as needed.

Clean and Jerk (1-1-1-1-1-1)

You must row or bike (m)14/(f)10 calories in under 60 seconds in order to qualify for an attempt at the clean & jerk. If you fail to get the calories, you must retry the row/bike. You are allowed to repeat a weight, increase, or decrease your weights as needed.