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WINTER WONDER WOD VII

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When: Saturday December 9, 2017 8:00am-12:00pm
Where: Elite CrossFit Selma
Who: Elite Members Only
Divisions: Elite, Standard, Scaled, Masters 40-49, Masters 50+
Fee: $30 before 11/22/17, $40 beginning 11/22/17

 

DIVISIONS

ELITE:
SOMEONE WHO HAS COMPETED IN MAJOR COMP, A COACH, DOES 85% OF WORKOUTS AS RX, HAS COMPETED IN OUR IN HOUSE COMPS AND BEEN TOP 3 AT LEAST ONCE
ALL MEN AND WOMEN WILL BE ONE DIV AND YOU WILL COMPETE AGAINST EACH OTHER!
STANDARD:
SOMEONE WHO CAN DO OUR WORKOUTS AND SOMETIMES COMPLETE AS RX, CAN DO STANDARD SKILLS – BOX JUMPS, DU, OLYMPIC LIFTS, MAY STRUGGLE THROUGH WORKOUTS BUT CAN FINISH THE WORKOUT.
WE WILL HAVE A MALE DIV, AND A FEMALE DIV.
SCALED/MASTERS:
YOU BAD ASSES THAT CAME TO GET BETTER! YOU CAN DO EACH WORKOUT WITH THE SCALED OPTIONS AVAILABLE. YOU HAVE NEVER DONE A COMPETITION EVER OR JUST THE ELITE IN HOUSE COMPS, YOU KNOW WHAT CROSSFIT IS AND HAVE BEEN DOING IT FOR AT LEAST A MONTH
WE WILL HAVE A MALE DIV, FEMALE DIV, MASTER MALE 40-49, MASTERS FEMALE 40-49, MASTERS MALE 50+, MASTERS FEMALE 50+


Workout #1
Randy
For Time: 10:00 CAP
75 Power Snatches
Elite/ Standard/ Masters 40-49: 75/55
Scaled/ Masters 50+: 55/35
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Workout #2
5 Rounds for Time: 20:00 CAP
5 Curtis P’s (1 Hang "Squat" Clean, 1 lunge per leg, 1 Push Press)
10 KB Swings
15 Wall Ball
Elite/ Standard/ Masters 40-49: 95/65, 53/35, 20/14 to 10 foot target
Scaled/ Master’s 50+: 75/45, 35/25, 14/10 to 9 foot target

Workout #3
For Time: 15:00 CAP
Run 50m out and back
50 Pull ups
Run 50m out and back
Farmer Walk 100m out and back
Run 50m out and back
20 Med Ball Over Shoulder
Run 50m out and back
50’ Handstand walk
Run 50m out and back

Elite: Chest to Bar, 70/53 per hand, 100/60
Standard/ Masters 40-49: Chin Above Bar, 70/53 per hand, 100/60
Scaled/ Master’s 50+: Jumping Chest to Bar (Open Standard), 53/35 per hand, 60/40
*all divisions accept Elite may substitute 10 Wall Walk for Handstand Walking. The athlete must make the request at or before check in on the morning of 12/9/17.

Earlier Event: September 9
POC6