Monday 120813

Strength

Bench Press

Work up to a 3RM in 20:00.

WOD

10 Push jerk @ 50% 1RM

Rest :90

8 Push jerk @ 60% 1RM

Rest :90

6 Push jerk @ 70% 1RM

Rest :90

4 Push jerk @ 80 % 1RM

Rest :90

2 Push jerk @ 90% 1RM

Josh breaking in the jerk boxes?

Speaking of oly lifting, on November 10-11th, Front Range Crossfit will be hosting the FRCF Weightlifting Championships (formerly the FRCF Fall Weightlifting meet). Here's a great opportunity to experience an USAW sanctioned weightlifting meet. It will be a blast! Registration opens on September 1st at 9am. There are only 100 spots and if the other FRCF events are any indication, this will sell out in hours, not days. Here's some details:

This meet is an Olympic Weightlifting competition. The two lifts contested are the Snatch and the Clean and Jerk.  You can enter this meet and compete as an individual or as part of your CrossFit Affiliate team.  There will be awards for each weight class, as well as awards for the top three CrossFit Affiliates.  

All USAW rules will be followed.  You must wear a weightlifting singlet, or if it is your first meet, you may wear tight fitting compression shorts and shirt.

You must wear appropriate footwear.  You will not be able to wear Five Finger shoes or anything like them. 

The Affiliate Competition will be contested with teams of up to eight men and seven women.   We will be using the same system that is used at the USAW/CrossFit Open to determine the winner. 
Coaches must declare their teams prior to the start of the meet.

The women will lift on Saturday. The men will lift on Sunday.

The  weight classes for the men are:

The weight classes for the women are: 

To be in a weight class you must weigh LESS than that  amount. For example, a woman weighing 135 lbs is in the 63kg weight class. You  will need to declare your weight class when you register, but you will be able  to change it up to the weigh-in.