The die has been cast; the gauntlet thrown down. From Element CrossFit in Mississauga, Ontario:
7 Hang Power Snatch 95lbs (65lbs women)7 Overhead Squats 95lbs (65lbs women)
21 Double Unders
As many rounds as possible in 8 minutes
Scoring: Every Rep Counts
From the 2010 MidWestern Sectional in Missouri (tomorrow and Sunday!) our Green Army WOD (1pm at the Park, entry by punch card, proceeds to travel funds for the Catalyst Sectionals Team):
WOD 1: "THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must
do four burpees at the beginning of every minute before moving on to
the barbell work. The athlete is allowed to move to the next barbell
skill once an he/she has completed all 20 reps. If the minute clock
beeps during a repetition the athlete will complete their rep and then
start their four burpees. There is a 20min cap.The athlete is allowed to rest the entire minute once he/she has
completed his/her burpees. If an athlete decides to scale down his/her
WOD or does not finish in the allowed time the athlete will be given a
DNF. Judges are looking for full range of motion (ROM) on all skills,
which will be explained at the event.
WOD 2:
Complete as many repetitions in five minutes as you can of:
Clean and overhead
Men will use a 155lb barbell, women 105lbs. You must start from the
ground and have the bar in rack position before jerking it. You can
press, push press, push jerk, or split jerk to get it up.