Wednesday, 04/12/13

03 Dec Wednesday, 04/12/13

If you want to order a Spit Roast meal for Dec 7 ($15 per head) email admin@crossfitking.com by 5pm today so that catering can be organised.
Here are the first 4 scored events for Saturday. These events are designed to be all-inclusive and brief.  Scores from these workouts will determine the finalists (7 males and 7 females) for four separate divisions. Scaling is an option where it is necessary, however, if you scale any of the workouts you will not be eligible to compete in the F1 or Scramjet finals.
Beginner – NASCAR
Intermediate – V8
Advanced – F1
Ludicrous – Scramjet
1. AMRAP in 5 minutes:
5 Weighted Situps (15/10kg)
10 Pushups
15 Weighted Squats (15/10kg)
*Score = Total reps x Kg (Scaling to lighter weights optional)
2. With a 5 minute time cap:
5 rounds of 
10 SDHP (24/16kg KB)
10 Weighted Lunges (24/16kg)
Then AMRAP in time remaining Russian Kettlebell Swings (24/16kg)
*Score = Number of Kettlebell Swings x Kg (Scaling to lighter weights optional)
3. 500m Row
*Score = Time in seconds
4. During the first 30 seconds at the start of each minute, for five minutes, complete 5 Power Cleans and AMRAP Toes-to-Bar.
* Score = Total number of Toes-to-Bar from all five rounds x Final weight on bar where all five Power Cleans were completed within thirty seconds.
For this workout you will start the first of five 30 second working intervals at a weight you nominate for yourself. At 3-2-1-GO! complete 5 Power Cleans and with the time remaining in that thirty second interval complete as many reps of Toes-to-Bar (Scaling options will be provided) as possible. During the 30 second rest period that follows you may choose to (but you do not have to) increase the weight on the bar by a MAXIMUM of 10kg. So, it would be a wise decision to figure out the heaviest weight that you think you can Power Clean well within thirty seconds and work backwards from there to determine your starting weight, as the lighter the bar is at the start the more T2B reps you are likely to achieve, and the score is calculated using your final bar weight.
eg.
Round 1 – 40kg barbell, 10 T2B
Round 2 – 50kg barbell, 12 T2B
Round 3 – 60kg barbell, 8 T2B
Round 4 – 70kg barbell, 7 T2B
Round 5 – 80kg barbell, 2 T2B
*Score = 39 (total T2B) x 80kg = 3120
WEDNESDAY WOD
A) Clean
1RM
B) Every 30 seconds for 15 minutes complete:
Power Clean
+ Hang Power Clean
+ Push Jerk

On the rowers: Maddie, Jason M, Michael G