online qualifier – Mon 4.23.18

 In W.O.D.

The Age Group Online Qualifier is the second stage of competition for the top 200 teens and masters in each division. They compete in the Online Qualifier for a chance to make it to the 2018 Reebok CrossFit Games.  We will be doing some of the WODs they post on CrossFit.com.

Strength: Cleans 1-1-1-1-1

ConditioningAGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

Scroll for scaling options.


Related:
• The Chest-to-Bar Pull-Up
• The Power Clean


Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.

Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Beginner Option
4 rounds for time of:
15 ring rows
5 cleans

Men: 95 lb.
Women: 65 lb.

Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.


The Compound Home of CrossFit Vacaville North is looking for a FULL TIME**CrossFit Level 1 Certified Personal Trainer.   Contact us at crossfitvvn@yahoo.com

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