The only question so far is whether you may pre-load your barbell for the Clean & Jerk. In order to keep this as “competitiony” as possible, I’m gonna say no. You may stage plates, but you may not load the bar in advance. You may load your squat bar; however, and leave it set up on a rack.
That’s the only one I’ve gotten so far, so I must have done a pretty good job of explaining everything (or you’re all drunk like Drywall). If you have any questions at any time, please feel free to text or email me. Also, I’ve got a $100 bill (not kidding, I’ll mail it to you) for anyone who, with a verifying judge, completes 5 FULL rounds of WOD 7.
Your WODs for:
“The Worldwide Outlaw Open Championship Event of the Universe II”
-All work will take EXACTLY one hour. Begin your clock with the first WOD and leave it running throughout all WODs.
-We will be using the CrossFit Games scoring system. You MUST post your work to the blog (theoutlawway.com) by Sunday @ 5pm to be in the running for the title of “Champion of the Universe”.
Piece 1 – WODs 1&2 (beginning @ 0:00):
-rest 4 minutes-
For total working time.
Notes: Any damper setting is allowed.
During the 4 minute “rest” interval complete…
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
Piece 2 – WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
Piece 3 – WOD 4 (beginning @ 20:00):
Complete 150 Burpees for time.
-EMOM including the first minute, complete 5 KB Snatches 24/16kg. Alternate hands each minute.
Notes: These are “hang” KB Snatches. They may be performed Russian (swing) style or American (vertical) style. The arm MUST be completely locked out at the top of the Snatch and the athlete’s ear must be visible in front of the locked out arm. Burpee standard is down and up, with a clap overhead.
*Rest the remainder of 20 minutes.
Piece 4 – WODs 5&6 (beginning @ 40:00):
In 10 minutes complete (using alternating sets):
WOD 5: 3 X Max Effort Back Squats @ 275/185#
WOD 6: 3 X Max Effort Pullups
(WOD 5) Back Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar on their back as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground. Any style pullup may be used, as long as the chin clears the bar EVERY rep. If you have any doubt, find a judge.
Piece 5 – WOD 7 (beginning @ 50:00):
10 minute AMRAP of:
15 Push Press 115/75#
For total Push Press reps (runs do not count for score).