140208 ~ Good Luck Masters!!
I love Competition Day!! Good luck to our Masters Division Canucks who will be competing in the CrossFit Altitude "Masters Only Fun" competition today! For many, this will be their first completion ever! If you happen to be in the Burlington Area, come on out to CrossFit Altitude to cheer on our Canucks!!! First WOD starts at 1:40!
1423 Grahams Ln, Burlington, ON L7S 1W4
Masters Competition WOD 1
12 minute time cap to get a MAX WEIGHT in the following complex
EMOM for 12 minutes
2 Bar Hop Burpees
1 Snatch Grip Dead Lift
1 Full Snatch
1 OH Squat
Starting Weight: 95/65#
Load on the bar must increase every minute once you have successfully completed a complex by a minimum of 5 pounds. You may NOT go down in weight. If you fail a complex during the minute you may choose to wait until the next minute to re-attempt the same weight- you do not have to re-attempt in that minute.
If you complete/succeed with your last complex in minute 11, you may choose to do AMRAP Overhead Squats for bonus reps (one rep = 1 pound)- You MUST do this upon completion of the complex without putting the bar down. Once the bar is dropped during minute 11 the wod is over!
"BYOB" - Bring Your Own Body
5 Rope Climbs
10 Muscle Ups (Or 10 Ring Rows + 10 Ring Dips)
40 Box Jumps 24/30″
50 Air Squats
100 Double Unders
40 Ab Mat Situps
30 HR Pushups
10 Muscle Ups (or 10 Ring Rows + 10 Ring Dips)
5 Wall Walks
15 min dedicated mobility....then come on out to CrossFit Altitude to cheer on our Canucks!!!
Posted on Sat, February 8, 2014
by CrossFit Canuck