Tuesday March 10th, 2015

Tuesday March 10th, 2015

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Festivus Games WOD # 3

Quad Buster
With a running clock:
0-2:00: Max Front Squats in 2 Minutes (135/95 / 95/65) (Int Male/Int Female/Novice Male/Novice Female)
2:01-3:59: Rest
4:00-10:00: AMRAP 6 Minutes
6 Power Clean (135/95 / 95/65) (Int Male/Int Female/Novice Male/Novice Female)
6 Bar Over Burpees

There are 2 scores for this WOD
Score 1 = Reps of Front Squats
Score 2 = Reps in the 6 Minute AMRAP

WOD 2 standards info:

Front Squats
Weight starts on the ground. No racks may be used Reps do not have to be unbroken

Bar Over Burpees
Athletes do not have to jump over the bar.Chest must touch the ground on each rep.

 

CrossFit Weightlifting WOD

Power Snatch

70%x2
75%x2
80%x1
85%x3x1

Power Clean + Power Jerk
75%x1+1
80%x1+1
85%x1+1
1+ 1RM

Snatch Balance –
70%x 2 x 3
75%x 3 x3

Front Squats
70% x 3
70% x 3
70% x 3
70% x 3

Michael C - Author

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