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Strength
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Work up to a heavy double in 15:00.
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WOD
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Complete as many rounds as possible in 3:00 of:
4 Power Cleans, 185#/125#
8 Chest-to-bar Pull-ups
Rest 3:00
Complete as many rounds as possible in 3:00 of:
4 Front Squats, 155#/105#
8 Toes-to-bar
Rest 3:00
Complete as many rounds as possible in 3:00 of:
4 Power Snatch, 135#/95#
20 Double-unders
This one is from CrossFit Invictus. One bar per person, you’ll have to swap weights during the rest.
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And the crowd goes wild!
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It’s safe to say that Saturday’s In-House Comp was a huge success. We had 32 athletes compete in the various divisions and plenty more CrossFit Evolve friends and family there to help judge and cheer for their friends. There were some incredible performances by our folks, and between the front squat 1RM and WOD#3 with some heavy clean and jerks, over a dozen folks earned a new PR that day. The vibe was electric and certainly played a big part of those performances.
However, it wasn’t just about blazing times or heavy loads. Above is a picture of Jerry during WOD#3. During the workout these guys moved through a chipper that ended with 10 clean and jerks. There was a 14:00 cap…any reps not completed before the 14:00 was up were counted as 1 second and added to the 14:00. It was a battle to even finish that one. That picture above captures Jerry right after his 10th and final clean and jerk, which was completed right at 14:00. The gym completely erupted! Just look at that picture! The cheers for Jerry finishing that WOD were as loud, if not louder, than for those who finished first in the WODs or nailed a 335# front squat PR. And that picture perfectly captures exactly what Saturday was all about.
Sometimes folks think competitions like this one or the Open are for the elite or those with years and years of CrossFit experience. Or those faster than them. Or stronger. Or younger. Folks think that it’s just not for them. They’re missing out, because is is for them. It’s for all of us. As this picture was being passed around yesterday it became an example of exactly what CrossFit Evolve is all about. Well done Jerry and everyone else who stepped outside of their comfort zone to do something they may have never thought they could. You guys are an inspiration to all of us!!
