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Wednesday 151104 DB Strength and AMRAP 10

Join us this Saturday for two sessions of the CrossFit Lift Off.  Similar to the CrossFit Games Open- a workout will be released on Thursday night at 5pm and athletes will have until Monday until 5pm to post results of the three events.  This is two parts Olympic weightlifting and one part “CrossFit MetCon WOD.”

  • work up to a one rep max snatch
  • work up to a one rep max clean and jerk
  • complete a mystery WOD for time- it ceases to be a mystery on Thursday at 5pm!

To provide some context about just how monumental this event is- it will be the single largest participatory Olympic weightlifting event that has ever taken place in the history of the world and WE WANT TO BE A PART OF IT!  By officially signing up and paying the $10 entry fee… you will be able to see your worldwide ranking.  Come on, JOIN US!

Saturday classes will run from 8:30am-10am, and again from 10am-11:30am.  Regardless of which class you attend, it is HIGHLY recommended that you arrive at least 15 minutes so you can warm up on your own.  Essentiallly you will have 30 minutes for each of the three components.

Nanette sets up for a clean and jerk during a 3 rep set training session earlier this week.
Nanette sets up for a clean and jerk during a 3 rep set training session earlier this week.
Wednesday’s WOD at 7 and 9am, 4 and 6pm.
DB Strength Complex (abridged version)
20 minutes to work up to a heavy complex with these movements, 5 reps each:
deadlift, hang power clean, front squat, push press/jerk (unbroken!)
Post heaviest set to chalkboards
Compare to: Aug 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
-then-
As many rounds as possible in 10 minutes of:
5 toes to bar
10 bumper plate ground to overhead (25/15kg)
15 DB goblet step lunges (30/20#)
Post load and number of rounds/reps to chalkboard/journals

 

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MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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