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November 6, 2015

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]This weekend is the first ever CrossFit Lift-Off competition! The competition entails a 1RM Snatch, 1RM Clean & Jerk plus a metcon.  This will be the first ever competition hosted by CrossFit that will be sectioned into weight classes! We will open the gym Saturday starting at 10:30 to anyone who wants to enter an official score to be eligible for the leaderboard.  We will be programming the metcon for our regular Saturday classes but if you want an official score you will need to stick around until after the lifting is finished to be judged so we can validate your score.[/creativ_alertbox]

Click here to register for CrossFit Lift-Off


EMOM for 10 Minutes
3 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!


3 Rounds for time

400M Run
30 Walking Lunge Steps (bodyweight)
20 Push Press 115/75 lbs

Workout notes: The push press will be a difficult movement to determine what an appropriate weight would be for you. With a high number of reps like this we’re looking for something in the 60% range or  less.  Going unbroken is never a requirement but performing a large number of reps in each set should be something you can do in each round.

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