CrossFit Saint John is hosting a local competition November 15th.
CrossFit Saint John puts on a great event and its a great opportunity to test your fitness in an awesome space with lots of athletes from around the Maritimes.
12 min Cap:
20 Hang Cleans
20 Front Squats
20 Shoulder To Overheads
20 Overhead Squats
Every minute on the min everyone stops to do Burpees then resume where left off until WOD complete or time cap.
Scale/Masters 95/65 – 3 Burpees
Rx – 135/95 – 5 Burpees
Games standards for movements.
Starting at 95/65, you will do 3 unbroken reps each minute.
Bar is cleaned to rack position, full lock out shown before jerk begins. You cannot use bar reception dip as beginning of jerk.
For the next minute you will add 5#, then 3 reps.
Repeat this sequence until you cannot complete the required reps within the minute or you reach the 12 min cap.
Scaled and Masters cap weight will be 155/125 for 3.
Rx will follow same process. 5# increments each minute. Starting at 135/95
Weight caps out at 195/155 if you make it to 12th round.
We will be keeping the stated increments, and all standards.
We will add a small twist to manage the many who may successfully complete 12 rounds.
If you complete 12 rounds, at the start of the next minute you will immediately engage in a 1 minute AMRAP of Box Jumps.
Full Games Standards. Scaled/Masters 24/20; Rx 30/24
Ex. Going into round 12, you complete your S2O within 20 sec…you rest the remainder of that minute, and prepare for the box jumps. The clock will continue to run for the 13th round. Reps will be counted and considered a tie breaker for the event.
WOD #3 is JACKIE – 12 Min Cap
50 Thrusters 45/35 (our mod to benchmark)
30 Pull Ups
50 Thrusters 95/65
30 Chest 2 Bar Pull Ups
Games standards and games scoring will apply.
Keep up to date by following the fb site:
Event Registration via WOD Rocket:
I am happy to answer any questions regarding testing your skills in these competitions. If there are particular movement you need help with let one of our coaches know.
A glimpse of the facility that is 7400 sq ft: