CrossFit BLUR

5 sets

Strict Press

Heavy sets (5,4,3,3,2)

rest 30 secs

Strict Pull-up (40 sec amrap)

rest 90 secs

------WOD------

50 double unders

then 

2-4-6-8-10

hang cleans 135/95   rx+ 165/115

pullups                           chest to bar...

I. Back Squat build to a heavy set of 15

II.  4-5 minute rounds

    400m run 

   30 sit ups 

   20 burpees 

  With time left amrap of front squats (135/95)

-rest 1 minute between rounds 

(score is total front squat reps)

Against a 14 min Running clock

7 min amrap

max rep burpee

then

7 mins to establish a one rep max snatch

scores added together for total score

NORMAL CLASSES HOURS AT BOTH GYMS UNTIL 4pm

Last class starts at 4

Competition starts at 5pm AT BLUR NORTH

10 dollars to enter

Cash Prize...

0-3 mins

amrap of...

15 pushups

10 deadlifts  185/125

5 wall balls

rest 2 mins

5-9 mins

amrap of..

15 wall balls

10 push ups

5 deadlifts 185/125

rest 1 min

10-15 mins

15 deadlifts 185/125

10 wall balls

5 pushups

1 round for time 

1k row 

50 jump lunges 

30 pull ups 

rest 3 minutes 

1 round for time 

1k row 

100 double unders 

30 chest to bar pull ups

4 min EMOM

3 touch and go clean and jerks increasing in weight

60-70% of max

4 min EMOM

2 touch and go clean and jerks increasing in weight

70-80% of max

4 min EMOM

1 clean and jerk building

80-90% of max

WOD

10-9-8-7-6-5-4-3-2-1

Hang Clean 135/85

Handstand push up

rx+ 165/115 stri...

I. 10 minutes to find heavy 20 rep back squat

II. 4 rounds for time

10 front squats 135/95

20 sit ups

10 box jumps 24/20

20 sit ups

400m run

9 and 10 am NORTH AND SOUTH

North

Teams of 2

For time

1 partner working 1 partner holding a plank while partner works no work can be done until partner is planking

1 rope climb 

50 thrusters 75/45

2 rope climbs

50 bpx jump step downs

3 rope climbs

50 sdhp 75/45

4 rope climbs

50 pu...

9 min amrap

60 cal row

50 jump lunges

40 hang cleans 135/85

30 wall balls

20 hspu

rest 3 mins

Repeat for another 9 mins

pick up where you left off

strength:

Every 90 secs 1 snatch (power or squat) for 10 rounds

Building in weight

Then...

WOD:

For time

30 snatches (squat rx+)

at 75% of todays max