8/14/13 WOD

games

Our 2013 CrossFit The Club Games are approaching, set for August 24th! The format this year will be different than prior years. 2 person teams consisting of 1 man and 1 woman. If you don’t have a partner, you can still sign up as an individual and we will pair you up on the day of the games. We will also have an Rx and Scaled division this year. Sign up, come have some fun, and get your WOD on!  Registration Details Here

Function
A. 3 sets of (not for time)
Tall box jump x1,1,1,1 (rest 5 sec b/t jumps, step down)
3 negative HSPU- from lockout  3 count down to head, kick back up to lockout position.
10-12 Hanging leg raises-legs stay straight.
B. 5 x 3 bench press- add 5lbs to heaviest set from last week.
C. Perform 2 power cleans and death by slam ball..
Power cleans- use around 70-75% of 1RM.
– for this workout, perform 2 power cleans and 1 slam ball the first minute, 2 power cleans and 2 slam ball the second minute, 2 power cleans and 3 slam ball the third minute, 2 power cleans and 4 slam balls…and so on, until you cannot perform the number of prescribed reps. Remember you have to complete 2 power cleans to buy into each round and add 1 slam ball each minute.
Notes- quick 3-5 minute cool down stretch.

Drive
A. 3 sets of (not for time)
Tall box jumps x 1,1,1,1,1 (rest 5 sec b/t jumps, step down)
5-8 HSPU
10-12 Toes to bar
B. 3 x 5 front squat- add 5lbs to heaviest set from last week; rest as needed.
C. 3 x 5 military press- add 5lbs to heaviest set from last week; rest as needed.
D. For time:
75 power snatches -75/55
– at 15,30,45,60 rep count perform 5 burpees before continuing.
*notes- 3-5 min cool down stretch.

Posted on: August 13, 2013admin

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