Wednesday 9, October 2013

Skill:

25 pull ups

Strength:

Strict press

3-3-3+

Stabilizer:

same

Metcon:

15 Min Time Cap:

Ascending and Descending Ladder

• Power Snatch
• Pull Ups
• Box Jumps
• Kettle Bell Swings
• Box Jumps
• Pull Ups
• Power Snatch

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

00:00 07:56 07:56

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Movement Details - Men

Level III (3)
10- Power Snatches at 115 lbs
20- Pull Ups
30- Box Jumps at 24 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 24 inches
20- Pull Ups
10- Power Snatches at 115 lbs

Level II (2)
10- Power Snatches at 95 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 95 lbs

Level I (1)
10- Power Snatches at 45 lbs
20- Ring Rows
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Ring Rows
10- Power Snatches at 45 lbs

Movement Details - Women

Level III (3)
10- Power Snatches at 80 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 80 lbs

Level II (2)
10- Power Snatches at 65 lbs
20- Pull Ups
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Pull Ups
10- Power Snatches at 65 lbs

Level I (1)
10- Power Snatches at 30 lbs
20- Ring Rows
30- Box Jumps at 12 inches
40- Kettle Bell Swings at 25 lbs
30- Box Jumps at 12 inches
20- Ring Rows
10- Power Snatches at 30 lbs