OPEX Winter Classic

CrossFit Millard – CrossFit


Metcon

Metcon (No Measure)

RX Division Standards

Event 1 – At 00:00 on the running clock

12-minute AMRAP

11-9-7-5

Bar-facing burpees

Squat snatches (115/155/205/225lbs, 75/105/135/145lbs)

If you finish the enOre ladder of 64-repeOOons, spend the remaining Ome building to a

1RM squat snatch as your Oe breaker (i.e – 64 + 265lbs); Otherwise, your score is the

total repeOOons completed in 12-minutes

Event 2 – At 15:00 on the running clock

12-minute AMRAP

2 rounds of ‘Nate’

5 Squat clean thrusters 155/105lbs

‘Nate’ is a Hero workout, and one round is:

2 ring muscle-ups

4 handstand push-ups (36×24 box allowance)

8 keQlebell swings 70/55lbs (elbows locked overhead, arms in-line with ear)

Event 3 – At 30:00 on the running clock

For Ome

111 Calorie Row

Start on the rower, then every minute on the minute thereaNer you must perform ONE

of the following penalty movements: 5 toes to bar OR 5 box jump overs 24/20”

Athletes may sOck to one penalty movement throughout the event, or they may

alternate the two in any combinaOon. Either way, it is recommended to have both a

pull-up rig and appropriate height box near your rower before starOng the event. You

have to be able to do both. TTB is faster, but BJO is the life-raN that bails people out if/

when they can’t sustain pace on TTB.

This event has a 12-minute Ome cap. If you do not finish under the Ome cap your score

is total remaining repeOOons added to 12-minutes (i.e. – 12:11 if you finished 100

calories).

Scaled and Masters 50+ OPEX Winter Classic 2016 (No Measure)

Scaled & Masters 50+ Division Standards

Event 1 – At 00:00 on the running clock

12-minute AMRAP

11-9-7-5

Bar-facing burpees

Power snatches (95/115/135/155lbs, 65/75/85/95lbs)

If you finish the enOre ladder of 64-repeOOons, spend the remaining Ome building to a

1RM power snatch as your Oe breaker (i.e – 64 + 175lbs); Otherwise, your score is the

total repeOOons completed in 12-minutes

Event 2 – At 15:00 on the running clock

12-minute AMRAP

2 rounds of ‘Cindy’

5 Power clean and jerks 95/65lbs

‘Cindy’ is a benchmark workout, and one round is:

5 pull-ups

10 push-ups

15 air squats

Event 3 – At 30:00 on the running clock

For Ome

111 Calorie Row

Start on the rower, then every minute on the minute thereaNer you must perform ONE

of the following penalty movements: 5 toes to bar OR 5 box jump overs 24/20”

Athletes may sOck to one penalty movement throughout the event, or they may

alternate the two in any combinaOon. Either way, it is recommended to have both a

pull-up rig and appropriate height box near your rower before starOng the event. You

have to be able to do both. TTB is faster, but BJO is the life-raN that bails people out if/

when they can’t sustain pace on TTB.

This event has a 12-minute Ome cap. If you do not finish under the Ome cap your score

is total remaining repeOOons added to 12-minutes (i.e. – 12:11 if you finished 100

calories).

Tags: