CrossFit On Track – CrossFit
Squat Clean Thruster (Build EMOM by 20/10#)
– In teams of 3, each teammate must hit a Cluster every minute, with 15 second transitions to change weights.
– Weight goes up by 20# for guys, 10# for girls
– Teammates may fall out without terminating the whole team, but may not return
– multiple attempts can be made WITHIN the minute
– start at an easy weight
Metcon (Weight)
Teams of 3
2016 Regional Snatch Ladder Rules
Cluster
5 @ 135/85
4 @ 165/105
3 @ 195/125
2 @ 215/135
1 @ 235/145
Scaled
95/55
115/75
135/85
155/95
165/105
– Teammates CAN fall out
– A teammate must complete all reps in order to pass the torch to another teammate (or else fall out)
– Cannot go back weights; once you move on, that bar is done
– If you fall out, you cannot come back
– score is total weight moved
Metcon (Time)
For Time, teams of 3; share the load
30 Clusters – 135/85
20 Clusters – 185/115
10 Clusters – 225/135
Scaled:
95/65
115/75
135/85
