WOD: Saturday 9/11/2013

BLUE LAKE CROSSFIT SPRING/SUMMER COMPETITION

No 8am Class due to Competition

If you are not competing - come down and cheer on your fellow athletes!! 

Athlete & Judge briefing @ 9am

EVENT 1 - 10 Min AMRAP - Commencing 9.30am 

10 Burpees (To target 6" above max reach)
10 Snatch (40kg/20kg - 30kg/15kg)
10 Burpees
10 Snatch (45kg/25kg - 35kg/17.5kg)
10 Burpees
10 Snatch (50kg/30kg - 40kg/20kg)
10 Burpees
10 Snatch (55kg/35kg - 45kg/22.5kg)
10 Burpees
As many Snatch as possible @ 60kg/40kg - 50kg/25kg

EVENT 2 - Commencing approximately 11.30am

Part A - 6 Min Cap

Row 500m then in remaining time establish a 3RM Front Squat (Can be taken from rack)
Rest 1 Min
Part B - AMRAP 5 Mins
Max Effort Double Unders - On the minute every minute complete 7 Wall Balls (10kg/6kg - 6kg/3kg) AMRAP starts with wall balls.

EVENT 3 - 12 Min Cap - Commencing approximately 2.00pm

21 - 15 - 9 Reps for time:
Thrusters (42.5kg/30kg - 30kg/20kg)
Box Jumps (24"/20" - 20"/16")
Barbell Front Rack Alternating Lunge (42.5kg/30kg - 30kg/20kg)
Pull Ups

Scoring & Movement Standards will be explained on the day - questions to be raised then and not a week after the Competition. The Event times are approximate only. Please listen to updates during the day about Event start times as these may change!

 Team World taking out the CrossFit Invitational in Berlin!!


Results at following link: "Spring Comp Results"