Monday 8/14/17 WOD
In honor of the crossfit games coming and going, I’ve decided to pull some of my favorite events from the games and program them this week. I’ve modified a few of them slightly to accommodate us as a group whether it be weight or time cap or movements but most of them are pretty true to what you saw them doing a couple weekends ago. Now we don’t have the luxury of having judges to count your reps so I ask that you please be on your honor, guess what nobody cares that you can get done the fastest especially if you aren’t completing all the reps, there’s a certain amount of integrity to CrossFit and I ask that you try to live up to that. If you have trouble counting your own reps I’m sure someone who is in the gym can “judge” you if you ask them nicely : ). But I want this to be fun experience for all to try there best and get a little taste of what it might feel like to do these workouts. We’ll have a leaderboard so we can can track where everyone would land in points if the crossfit games were confine to just our Box!
Event 1
“1 Rep Max Snatch”
*In this event you will have 4 Attempts to complete the heaviest weight you can Snatch. These can be any type of Snatch (squat, power, split, Hang) doesn’t matter as long as it’s one motion Overhead, not stopping at the shoulders. How this will work is we’ll start the clock you’ll have 1 minute to complete your attempt so even if you miss you have the full minute to get it done, you may not however take weight off the Bar within that minute. You will then rest for 2 minutes before your next attempt. Even if you don’t complete the attempt before you can still try you next attempt, and you may remove weight for you next attempt but once you choose a weight for that attempt you must stay at that weight.*
Event 2
“2223 Intervals”
On 2 minutes off 1 minute, working time extends to 3 minutes in the 4th round
2 Rope Climbs
10/7 Cal Row
Max Overhead Squats (75/115)
*There is a 12 minute cap to this one so 4 Rounds and we are trying to complete 75 Overhead Squats as fast as possible. You will work for 2 minutes then rest for 1 until the final round where you will have 3 minutes to work. Once you hit 75 OH Squats your time stops. At the end of 12 minutes your score will be total number of Squats completed if you do not get to the 75.*
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