Thursday the 28th

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I.
3 Rounds
30s HS Hold
20′ OH Lunge w/ 45/25#
10 GHD Sit Ups

II.
2013 clean and jerk ladder
1-rep Clean and Jerk every 90 seconds with progressively heavier barbells.

There are four starting points (225, 255, 285, 315 for men and 145, 165, 185, 205 for women)

Men’s Weights (pounds) – 225, 235, 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385, 395, 405

Women’s Weights (pounds) – 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235, 240, 245, 250

Athletes will be ranked by the weight of their heaviest successful clean. Partial credit will be awarded for a successful clean with a failed jerk after the first successful clean and jerk. If an athlete cannot successfully clean and jerk their opening weight, they are eliminated from the competition.

Have someone change your weights for you and/or use multiple barbells.

III.
2014 Games “Midline March”
3 Rounds for time
25 GHD Sit Ups
50ft Handstand Walk
50ft Overhead Walking Lunge 155/115lbs

Handstand Walks are supposed to be Unbroken, if you don’t make it after 3 attempts, move on.

IV.
2011 Games
2 Minutes to establish
1RM Weighted Chest to Bar Pull Up
Your score is best weight in those 2 minutes. Feel free to continue further attempts afterwards

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Filed under benchmark, crossfit, crossfit government island, fitness, Olympic Weightlifting, WOD

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