Crossfit North Cloud – CrossFit
This WOD is the 3rd week of the Fittest in Kansas competition. If you are going to complete “As Rx” for the competition this must be done individually and exactly to standard. For purposes of class, you may choose to complete it in partners or cut down the row length.
Metcon
Fittest in Kansas 16.3 (Time)
Complete For Time: (23 Minute Time Cap)
1600 Meter Row
20 HSPU
30 Ground-to-Overhead (#135/#95)
20 HSPU
1600 Meter Row
Standards:
HSPU: Rep begins when athlete is inverted (using abmat you must have the hands on plates even with the abmat) with both hands on the ground with elbows locked out and head OFF the ground. The athlete will lower themselves to the ground and their head must touch the ground before coming back up. At the end of the movement the athlete must be in control with elbows locked out and feet touching the wall.
Rowing: The damper on the rower must be set at 7.
Ground to Overhead: The rep begins with the barbell on the ground and ends with the barbell held directly overhead with elbows, hips and knees locked and fee brought to midline, directly beneath the shoulders and hips. All modes of getting the barbell from point A to point B are acceptable; snatch variations, clean variations, jerk variations, press variations, etc.
**Modifications**
HSPU/Add AbMats/Hand Release Pushups
i.e. 20 HSPU = 20 HRPU
G2O: Decrease weight.
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