halloween nightCF7 In-house Competition

It’s time to get those competitive juices flowing and have some fun at an in-house competition!

Saturday, October 31, 10am

(There will NOT be a 9am class — there will only be the competition beginning at 10am.)

Following the competition, we will head over to Rodeo Goat for lunch.

COMPETITION WODs:

Part 1: A. 20 minutes to reach max clean.
B. 15 minutes to snatch beginning with 70% of what you cleaned. If you make the first attempt, you can increase the weight to 75%, and then to 80%. You will only have 3 attempts. (Details will be explained clearly day of competition).

5 minutes Rest

Part 2, Skill work:
1 minute max Handstand push-ups
1 minute Rest
1 minute max Muscle-ups
1 minute Rest
1 minute max Triple-unders
(subs will be given day of competition)

Part 3, For time:

30 cal Row
30 Hand release push-ups
30 Pull-ups
30 Thrusters (75 lb./55 lb.)
30 Box jumps
30 Toes to bar
30 Overhead squats (75 lb./55 lb.)
400m Run

Media:
IN-HOUSE COMPETITION

One thought on “IN-HOUSE COMPETITION

  • October 31, 2015 at 12:08 pm
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    Fun morning!

    Workout 1: Hit my PRs on clean and snatch, 305+195+205+215-11=909

    Workout 2: 26 HSPU + 5 MU + 14 TU = 45

    Workout 3: 16:59 (fell apart on that one)

    Walked away with 5th place out of 12!

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