Summer Bash III Update
For CrossFit…
WOD 1:
12 minute AMRAP of thrusters.
But, EMOM (every minute on the minute, including the first minute) stop and complete 4 barbell-facing burpees
Weight:
Men Rx #115, Men Scaled #95, Women Rx #75, Women Scaled #65, Teen Male #65, Teen Female #45.
WOD 2:
Clean Complex Ladder: Dead Lift + Power Clean (not hang) + Front Squat + Press/Jerk (any press or jerk). Note: Full Clean = Power Clean + Front Squat.
Tie-breaker: max front squats at your completed complex weight.
Each rung of the ladder has 1 minute to complete.
Ladder Rungs:
Men Rx: #155, 175, 195, 215, 235, 255.
Men Scaled: #95, 115, 135, 155, 175, 195.
Women Rx: #85, 105, 125, 145, 165, 185.
Women Scaled: #65, 75, 85, 95, 105, 115
Teen Male: #65, 75, 85, 95, 105, 115.
Teen Female: #45, 55, 65, 75, 85, 95.
WOD 3 will be released on 7/8. Championship WOD will be a Hopper WOD.
For Strongman…
Event 1: Carry Medley
Move each implement 50′. After Athlete 1 has moved 4 implements 50′, then Athlete 2 does the same.
Total time cap: 4 minutes.
Fat Bar Overhead. Men #185. Women #105
Keg. Men #225. Women #165.
Farmers Walk. Men #205/Hand. Women #115/Hand.
Yoke. Men #535. Women. #355.
Event 2: 3 Rep Max Log Press
The log will have increasing weight. Weight never comes off the log. Athlete must find his/her three rep press/jerk. Any press or jerk will do. Athlete must clean the log first and then press/jerk the log three times consecutively. Total team weight wins.
Register at http://www.3dayweekend.com/Summer-Bash-C234.aspx
