WOD - Wednesday, 6.17.2015

The 1st event of our 3 week 2007 CF GAMES competition is this Saturday June 20, 2015.  
Sign up at the desk!!!
The gym will be open at 9am and the first lift will happen at 9:30am sharp!

We will be finding our 1 REP MAX of;
-Back Squat
-Strict Press
-Dead lift
The sum of your heaviest lifts will be your score.

We will have a Men's lifting section and a Women's lifting section.  We will also have an open area to warm up each Lift.  

The competition will be conducted using the simple progression system of bar loading.
The lightest attempt in each session starts each lift and the heaviest finishes it. At no time
during normal competition does the bar reduce to a lighter weight after it has been
loaded, and at no time can the weight on the bar be lowered after the weight has been
announced as loaded.
The order in which the lifters are called to the attempt is determined by these factors, in
this order:
A)  The weight on the barbell
B)  The number of the attempt (1st , 2nd, or 3rd)

Everyone competitor will have 3 attempts to lift.  You should know your starting weight (1st attempt) as something you know you be successful at.  Your 2nd attempt should be your current or close to your current PR or close to your PR. Your 3rd attempt will be a new PR.

For all official rules you can look here.  Please note that we will be not be dividing everyone into weight categories. 
http://www.crossfit.com/cf-info/CrossFit_Total_Federation_Rules_041207_final.pdf

CROSSFIT
WARMUP
Run 400m
5 Bull Dogs
20 Single Leg Toe Touches
8 Samson Lunges (each side)
5 Heidens (each side)
https://www.youtube.com/watch?v=aOI1exR6pSk

STRENGTH
4 sets at Moderate Weight:

-6 Goodmornings
-6 Reverse Lunges (each leg)

WOD
4 rounds:

10 Burpee Box Jump Overs (24/20)
400m Run

Accessory:
Accumulate 5 minutes in the bottom of a squat

FITNESS (11AM, 7PM)

2 rounds of 200m run, 10 beat swings, 10 hollow rocks, 10 air squats

4 Rounds For Quality 8-8 KB high pull, 10 dips, 10 beat swings, 12 samson walking lunges

15 min AMRAP 200m run, 20 KB swings(35/53), 10 burpee pull ups