WOD - TUESDAY, JANUARY 8TH 2012

* GREAT JOB TO EVERYONE TODAY ON THE HANG POWER SNATCH MUSCLEUP WOD.  REALLY GREAT TO SEE A PACKED HOUSE!

CROSSFIT TAKING OVER THE BIGGEST LOSER!

WARM-UP
3 THERE AND BACKS
LEG KICKS
QUAD PULLS
INCH WORMS
SAMSONS
HIPS
ROLL OUTS
SHOULDERS

STRENGTH
MALE = BENCH PRESS
FEMALE = SHOULDER PRESS

- 4X5@87% OF 5RM

WOD
5X500M ROW

* REST EXACTLY 2 MIN AFTER EACH ROW.
* THESE ARE MAX ALL OUT EFFORT ROWS.  NO DOGGING IT.


COMPETITORS

A. 7X1 SNATCH FROM HIP HEIGHT BOX - HEAVIEST POSSIBLE WEIGHT

B. 7X1 SNATCH FROM HIP HEIGHT BOX - HEAVIEST POSSIBLE WEIGHT

- REST 60 SEC AFTER EACH REP

- WE WILL USE PLATES AS OUR BOXES AS WE DONT HAVE JERK BOXES.

C. BACK SQUAT
SET 1 = 1 REP EVERY 30 SEC @90% FOR 2 MINUTES
- YOU CANNOT RERACK THE BAR UNTIL ALL 5 REPS ARE COMPLETE.
- REST EXACTLY 3 MIN
SET 2 = 1 REP EVERY 30 SEC @ 90% FOR 1:30
- YOU CANNOT RERACK THE BAR UNTIL ALL 4 REPS ARE COMPLETE.
- REST EXACTLY 2 MIN
SET 3 = 1 REP EVERY 30 SEC @ 90% FOR 1 MINUTE.
- YOU CANNOT RERACK THE BAR UNTIL ALL 3 REPS ARE COMPLETE.

D. FRONT SQUATS 5X2
 (3 SECOND PAUSE AT THE BOTTOM) - REST 90 SEC - HEAVIEST POSSIBLE

WOD
AMRAP 7 MIN
50 DOUBLES
15 HSPU

RESULTS FROM 1/7/13

1/7/13 - COMPETITORS