Thursday, April 11

I case you didn't see it earlier today, we announced the workouts for our competition on April 27-28. As you know, the event starts with a weightlifting meet and that is followed by two CrossFit WODs. We really hope you can come to the event as a competitor, volunteer or spectator. It should be a lot of fun and will give anyone new to CrossFit a taste of what a competition is like. Here are the workouts:

West Michigan CrossFit and Weightlifting Open

EVENTS

1. Weightlifting meet: 3 Snatch attempts for each competitor 3 Clean and Jerk attempts for each competitor

This weightlifting portion is unsanctioned and will use pounds for weight. The weight on the bar will never go down. Athletes will need one successful snatch and one successful clean and jerk to total, but you will not be disqualified if you miss one or the other. The meet will be run very closely to a USAW sanctioned meet.

Following the weightlifting meet there will be two workouts.

2. WOD 1 8 Minute AMRAP 10 Deadlift (205/135) 12 Burpees 80 Yard Shuttle Run

3. WOD 2 15 Minute AMRAP 20 Double Unders 20 Shoulder to Overhead (95/65) 30 Double Unders 30 Wall Balls (20 lb. to 10’/14 lb. to 9’) 40 Double Unders 40 Situps 50 Double Unders 50 Air Squats 60 Feet Overhead Lunge (45/25) 50 Double Unders 50 Air Squats 40 Double Unders 40 Situps 30 Double Unders 30 Wall Balls (20 lb. to 10’/14 lb. to 9’) 20 Double Unders 20 Shoulder to Overhead (95/65) Max Thrusters (95/65)

Scoring The scoring for the event will be the total points from all the events. Your weightlifting score will be determined using the Sinclair coefficients. The two WODs will count total reps. These three scores will be added together to determine the winner. The person with the highest score wins. The final workout includes max thrusters at the end to give anyone the chance to come from behind.

Standards More detailed standards will be released soon. Please see the separate document for weightlifting standards.

Workout for Thursday, April 11 10 min Hanstand Practice

100 Pushups 100 Hollow Rocks Break up as needed

WOD 21-15-9 KB Swings Strict Pullups