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Saturday 160917

16
Sep

Saturday 160917

Boise CrossFit – CrossFit

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Metcon

Today we are doing 2 of the team series workouts. These are designed for 2 males and 2 females per team, but of course for any team we will be able to accommodate.

2016 Team Series event 4 (Weight)

10 minutes to establish:

1-rep-max hang power clean

Order: All together

Time cap: 10 minutes
The team has 10 minutes to establish each athlete’s 1-rep-max hang power clean.

At the call of “3, 2, 1 … go,” the team may load the two empty barbells for the first lifters (one male and one female). Prior to each lift, the performing athlete must state the weight they are about to attempt. The athlete may then proceed with their hang power clean attempt. Only one athlete can work at a time. Each athlete may make multiple attempts. However, all four teammates must establish their 1-rep max within the same 10-minute period.

The team’s score is the sum of the four athletes’ heaviest lifts.

2016 Team Series event 3-Assault bike edition (2 Rounds for reps)

As pairs:

Max calories biked in 5 minutes

Max shoulder to overhead in 5 minutes (115 / 80 lb.)
At the call of “3, 2, 1 … go,” one athlete will begin the bike for calories. In the first 5-minute interval, the first two athletes, sharing one rower, will accumulate as many calories as possible and may trade off by tagging each other in. At the end of the 5-minute interval, the first pair will tag the second pair in before transitioning to the push presses. The second pair of athletes will bike in the same manner as the first. The second paid does NOT need to reset the bike, as the total calories rowed by all four athletes will be recorded. During the push presses, the athletes may trade off by tagging. At the end of the second 5-minute interval, the first pair of athletes will be done working once they tag the second pair into the push press. The second pair of athletes will begin push presses on their barbell, accumulating reps in the same manner.

The workout ends at 15 minutes and the team’s score will be the sum of the number of calories and repetitions accumulated by all four team members.