wednesday 12.24.14

xmas-crad.pdf1

1) 15 min : power snatch  1.1.

2) 15 min : deadlift 1.1.1 (ride it down rest 5 sec between lifts)

3) 5 amrap

6 power cleans (115/80)

6 burpee bar hops

One thought on “wednesday 12.24.14

  1. crossfitadmin Post author

    Lab Work:
    Events 12-15
    Perform the following events against a running clock:
    Event 12
    Complete as many rounds and reps as possible in 3 minutes of:
    6 Ground to Overhead (95/65 lbs)
    6 Burpees Over the Barbell (NOT Facing) must jump off 2 feet
    Immediately followed by…
    Event 13
    Before the clock reaches 9:00, establish a max effort:
    Snatch + Overhead Squat
    Immediately followed by…
    Event 14
    When the clock reaches 9:00, perform as many reps as possible in 3 minutes of:
    Strict Handstand Push-Ups
    When the clock hits 12:00, rest exactly three minutes, and then…
    Event 15
    When the clock hits 15:00…
    Complete rounds of 21, 15 and 9 reps for time of:
    315/215 lb Deadlift
    Ring Dips

    Event 14: This event begins when the clock hits 9:00. Athletes have three minutes to accumulate as many reps as possible of strict handstand push-ups. The beginning and finish position of the movement must show the athlete’s heels on the wall with a straight line from the athlete’s heels, hips, shoulders and wrists. The athlete’s hands and fingers need to stay within a 36-inch wide box. Kipping is not allowed, and athletes may not bend their legs or allow their hips/butt to touch the wall. If you do not yet have strict handstand push-ups, simply wait out these three minutes and move on when the clock reaches 12:00…and don’t worry, you won’t be alone – there will be participating athletes who don’t record handstand push-ups in these three minutes.
    Event 15:
    Ring dips must start from the top position – full elbow extension with shoulder, elbow and wrist in a vertical line. The bottom of the ring dip is achieved when the top of the shoulder passes below the top of the elbow. The hips must descend as the elbow flexes. This event will be scored on time to completion – (Time on the Running Clock – 15:00), so please note and submit the time on the running clock upon completion.

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