Saturday 830am Yoga and 10am class

Saturday’s Classes:
Yoga at 8:30am
Competition/Class at 10:00am (arrive a few minutes early!)
Holly and Jason’s 9lb 12oz baby girl… Congrats!
We will start out at 10am with a group warm up, then move into a briefing of how the Competition will work, warm up for the competition specific movements and then get at it!
PART 1 (max weight):
  • Start a 20 minute countdown timer
  • Within this time frame achieve a maximum load on the split jerk
  • You can begin adding weight to the empty barbell once the 20 minute timer begins, not before
  • Press-outs are allowed
  • Racks allowed
PLUS (IMMEDIATELY FOLLOWING)

PART 2 (max weight):

  • Start a 20 minute countdown timer
  • Within this time frame achieve a max load on the following complex:
    – 1 Power Clean – cannot go below 90 deg knee flexion for rep to count
    – 2 Squat Cleans
    – 3 Front Squats
  • This sequence of 6 repetitions must be completed within 30 seconds for the attempt to count
    (i.e. you cannot rest for 1 minute between the power clean and the squat clean reps and still count that as an attempt at this barbell complex)
  • Reps can be touch and go if you like
  • You can begin adding weight to the empty barbell once the 20 minute countdown timer begins, not before
PLUS (IMMEDIATELY FOLLOWING)
PART 3 (two scores):
  • Start a 10 minute countdown timer
  • 100 Burpees – chest/thighs to floor, stand with arms at side, no jump required, stand completely vertical at the top
  • AMRAP Double Unders in remaining time
  • POST TWO SEPARATE SCORES:
    – time to finish burpees
    – total number of double unders 
RULES:
1. The movement standards are CrossFit standards.
2. Video submission MUST include all four parts.  Breaks OK.
3. Barbell for Split Jerk is on racks.  If you drop, clean or de-load.  No assist getting back on racks.
4. Squat Clean / Front squat: hips below knees on squat, full extension of hips at top of movement.
5. First front squat on any set can be a full squat clean.
6. Top score of Part 1 has heaviest split jerk (lbs); Top score of Part 2 has heaviest complex (in lbs).
      Top score of Part 3(burpee) has the fastest time; Top score of Part3(DU) has the most DUs. 
7. The four parts will be scored separately and equally.  
8. The winner will have the lowest average place.

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