Tuesday 11th August

Here is a little throwback to the 2010 CrossFit/USAW Open competition. For those of you who are not familiar with the event, it was a USAW sanctioned meet combined with a third CrossFit workout. The scores were based off your total in the Snatch and Clean & Jerk, plus total reps in the CrossFit triplet.

Strength: 

*Im not going to get too crazy here and tell you to run it like a weightlifting meet because people will probably stop hanging out with you if you are training alone in your garage, wearing a singlet, and announcing a 1 person weightlifting competition . But lets keep it at this…you have 10 minutes to warm up to a starting attempt, which must be declared under the 8 minute mark. At 10 minutes, you have 3 attempts to establish a max snatch. At the 20 minute mark, take a 10 minute break, and follow the same protocol for the clean and jerk.

1: Snatch: Max for the day.

*5-10 minute break, then:

2: Clean and jerk: Max for the day

*10 minute break, then:

Work Capacity: Complete as many rounds as possible in 10 minutes of:

-6x squat cleans (55kg/30kg)

-12x pull ups

-24x double unders

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