CrossFit Games Open 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145#/100#)
10 Toes to bar
15 Wall balls (20lbs to 10′ target for men, 14lbs to 9′ target for women)
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
“Elbows High and Outside” by Ben.
So….. maybe we’re not forking over the dough for a table at Cage Wars this year but we are definitely still going to support Angelo. We will just have to cheer a bit louder from our general admission ($30) or VIP ($40) seats. Tickets are available at 8th Street Gym and at the door on Saturday night (event is at Two Rivers Convention Center). Let me know if you want me to pick up a block of tixx in the VIP section so we can rally in a mob. Text or post to comments your wish to attend.
We are hosting CrossFit Agoge this Saturday (at 11am) for WOD #5. These are all very near and dear friends of ours and would love to introduce each and every one of you to them. If you can make it as an athlete, a judge, a volunteer, or a supporter…. Please Do!!