140701 ~Happy Canada Day!!!

Happy Canada Day!!!

Today we will be joining over 100 Affiliates in running the "Team Canada Wod."  This WOD was designed for a special fundraiser to help send our Canadian CrossFit Games qualifiers to the 2014 CrossFit Games!

For more information, or to help out Check out the following link:

http://www.gofundme.com/ahsomc

Reminder that we are on a special schedule today:

10:00 am  - Fundamentals

11:00 am - CrossFit

12:00 am - CrossFit

Strength:

Ontario Open Events 1&2

Snatch & C&J Ladder (15 min)

Men’s Ladder 

75, 95, 115, 135, 155, 165, 185, 205, 225, 245, 255, 265, 285, 315

Women’s Ladder 

45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 175, 185, 200

Rules:

Athletes will have 30 seconds at each station to complete a successful lift and 30 seconds to transition your plates to the next weight.

Each bar must be lifted successfully within the lifting window for the athlete to be allowed to move on and attempt the next bar.

Multiple attempts are allowed within the lifting window.

Athletes will receive two scores for this event 1 – Max Snatch and 2 – Max Clean & Jerk

A tie-break for max reps will apply for both the Snatch and Clean & Jerk components. i.e. someone who snatches 135 for 3 reps will be ranked ahead of someone who snatches 135 for 1 rep.

If you attempt a snatch but fail you have to make a successful lift to move on to the next weight, you have the remainder of the time to either successfully snatch the weight or perform a Clean & Jerk with that weight in order to move on. Failure to make the lift will result in the athlete not being allowed to move on and a score of 0 being recorded for Event 2.

Crazy Canuck Twist:

This ladder will run for a total time of 15min.  If you have fully exited the ladder, you must AMRAP "Cindy" until the clock runs out:

"Cindy"

5 Pull Ups

10 Push Ups

15 Squats

***Each round of Cindy = 5lbs added to your total score!**

Conditioning:

"Team Canada"

Complete For Time:

30 Back Squats (135/95#)

25 Burpee Over Bar

20 Ground to Overhead (135/95#)

25 Burpee Over Bar

30 Back Squats

Cash Out:

Sing O Canada as a group then...

12 min dedicated Mobility!!

Enjoy the rest of your day!!

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.