Different FGB version – Tue 7.31.18
Beginning Wednesday, August 1st:
7 AM classes will be offered M-F
10 AM classes will be cancelled until further notice
Strength: Power Clean. Heavy 1 rep
Conditioning: 3 rounds for max reps of:
1 minute of burpee box jumps
1 minute of power cleans
1 minute of sit ups
1 minute of push balls
1 minute of strict pull ups
Rest 1 minute
Men: 20-in. box, 75-lb. power clean, 20-lb. ball to over 10-ft.,
Women: 20-in. box, 55-lb. power clean, 14-lb. ball to 10-ft.,
Scroll for scaling.
score total reps.
• How FGB is done: Fight Gone Bad Demo With CrossFit 817
This is a different FGB workout version, one done by the Solano Sheriff SWAT Team. Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box.
*A “Push Ball” is a wallball where you only dip like a Push Press instead of doing a full squat.
Men: 20-in. box, 75-lb. power clean, 20-lb. ball to over 10-ft, kipping pull ups
Women: 20-in. box, 55-lb. power clean, 14-lb. ball to 9-ft., kipping pull ups
Men: 14-lb. ball to 9-ft., 45-lb. power clean, 15-in. box, ring rows
Women: 10-lb. ball to 9-ft., 35-lb. power clean, 12-in. box, ring rows