• 02SEP
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    Wednesday “Big Clean Complex” 140903

    Main – Competitors WOD Weightlifting Paused Front Squat (3×3 Hold at bottom position for 10 sec. Rest 2 min) Metcon “Big Clean Complex” and Muscle Ups (4 Rounds for reps) A. Inside of 1 minute complete the following complex with 135/95lb barbell: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push

  • 01SEP
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    020914- Tuesday MAP

    Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8min AMRAP @80-85% 4 C&J 135/95 6 Burpees 8 Air Squats Rest 4min Metcon (AMRAP – Rounds and Reps) 8min AMRAP @80-85% 8 KBS 70/53 6 Box Jump Overs 24/20 Rest 4mins Metcon (AMRAP – Rounds and Reps) 8min AMRAP @80-85% Run 100m 5 Deadlifts

  • 01SEP
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    Tuesday 140902

    Main – Competitors WOD Weightlifting If weight feels to light for any of these pieces increase to 110-120% of 1RM. Snatch Hi-Pulls (5×1 @ 100% of 1RM Snatch. Rest 60 sec.) Snatch Grip Deadlift (5×2 @ 100% of 1RM Snatch. Rest 60 sec.) Hang Snatch Pulls (5×3 @ 100 of 1RM Snatch. Rest 60 sec.)

  • 31AUG
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    010914- Labor Day

    Main – CrossFit Metcon “Bull” (Half) Metcon (Time) For Time 200 Dubs 50 Overhead Squat, 135/95 50 pullups 1 mile Run-300 singles if no doubles -front or back squat is an acceptable scale, must be from the floor -bands allowed today -run route is 4 laps

  • 31AUG
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    Labor Day Monday 140901

    Main – Competitors WOD Weightlifting Back Squat (Find 1RM ) Take no longer than 15-20min for this Metcon Metcon (Time) 5 Clean and Jerks, 205/145lb 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 2,000m Row 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 5 Clean


Main - Competitors WOD

Weightlifting

Paused Front Squat (3x3 Hold at bottom position for 10 sec. Rest 2 min)

Metcon

"Big Clean Complex" and Muscle Ups (4 Rounds for reps)

A. Inside of 1 minute complete the following complex with 135/95lb barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

B. Inside of 2 minutes complete the following complex with 155/105lb barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

C. Inside of 3 minutes complete the following complex with 185/125lb barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

D. Inside of 4 minutes complete the following complex with 205/135lb barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

Your score is the number of muscle ups.
One set consists of all 12 reps with the barbell followed by as many reps of muscle ups in the remaining time (MU do not have to be unbroken). The barbell should be UNBROKEN during the entire set. Rest as needed between sets.