1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Houston We Have A Lift Off

As I told the 5:30pm class if you have signed up for the LiftOff you will be doing it on Friday. I also said if you have not signed up for the LiftOff you will be doing it on Friday. Those not registered to compete will still be doing the WOD, pill scaling to your ability. 

That being said – We will also be doing that on Saturday. Judges, dosage scorecards, cheap the whole shebang (spelling is correct…I “something-ed” it for those Arrested Development Fans.) There will be another option for a WOD on Saturday if you show up both days. If you haven’t been a part of the BUZZ of the Open, this will be a fun time for you. 

If you are competing, you must be weighed 3 times and your heaviest weight will set your weight class. You may be weighed before or after each event. 

 

Workout of the Day

Strength

20 minutes to build to 

Max Effort Snatch – Can be power, squat or split but MUST BE A SNATCH. NOT  ground to overhead anyhow.

Max Effort Clean and Jerk – Can be power, squat, or split. 

Conditioning

CrossFit Lift Off

Rx’d Workout

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders

M 135 lb., F 105 lb.

Scaled Workout

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 pull-ups

54 single-unders

M 95 lb., F 65 lb.

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