20170617

20170617:

WEIGHTLIFTING:
1) Power Snatch + OHS: 1+3×60, 1+3×65, 3×1+3×70
2) Power Clean & Push Jerk: 3+1×60, 3+1×65, 3×3+1×70
3) Snatch High Pull: 5x3x90
4) Back Squat: 3×60, 3×70, 2x3x80, 2x3x85

WOD:
Granite Games Qualifier #3

Individual AsRx & Masters (Ages 19-44)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min

Scaled (ages 19-44)
75/55, 95/65, 105/75, 115/80
knees to chest

Teen (ages 14-18), Masters (ages 45-54)
95/65, 115/80, 135/95, 145/100
toes to bar

Scaled Teen (ages 14-18), Scaled Masters (ages 45-54)
65/45, 85/55, 95/65, 105/70
knees to chest

Comp:
1. Barbell Cycling
5 Rounds, NOT for time:
5 Power Cleans, 225/155
5 Front Squats, 225/155
Rest :30

2. Conditioning
Granite Games Qualifier #3

3. Conditioning
“Hurricane”
3RFT:
800m Run
21 Power Cleans, 155/105

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