Fitness: Spend 15 Minutes working up to a heavy load on the complex of:
1 Clean Deadlift + 1 Hang Power Clean
If your movement is feeling pretty good go ahead and try to pull from the floor in your later sets.
Hold every catch for :02 to ensure a completed and mature rack delivery.
Performance: 15 minutes work up to a heavy single power clean. Finish with a few singles at 85%.
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5 Rounds NFT of:
5 Push-Ups or Box Handstand Push-ups
5 Pull-Ups with as little assist as possible
5 Rounds NFT of:
3 Handstand Push-ups to a 2″ deficit
8 Strict Toes To Bars or Rings
There is a 15 minute cap on this. If you don’t have strict push-ups, work on those, if you’ve got them but not full range of motion handstand push-ups, use the box modification. A 2″ deficit is with your hands on the Rogue competition 45lb bumpers. No Kipping on anything today.
2 Versions of Strict Toes To Rings
The first two reps are a stricter version with no bend in the elbows or knees. These require a tighter midline, stronger hip flexors and good flexibility. The latter 4 reps allow a little knee and elbow flexion to which makes your body more compact and the movement easier. See if you can do today’s Toes to Rings or Bar with straight knees and arms.
Tough Titsday Powerlifting Meet III
To the ladies of CFSBK:
We are hosting our third powerlifting meet!
What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: January 5, 2013 at 2:30pm; weigh in and registration at 1pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $25 Includes participation and a Rules Clinic with Margie prior to competition.
Bonus: Celebrate post meet with your fellow lifters and friends. Drinks on us! (Stay tuned for info on grubs.)
25 spots available. Registration deadline is December 29, 2012.
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:
Ladies: Under 135
Broads: Over 160
In the event of a tie, lowest weight wins.
Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie(AT)crossfitsouthbrooklyn.com
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