Don’t pace, SPRINT! – Thu 4.07.16

 In W.O.D.

Today’s WOD consists of five 3-minute rounds and you should not pace it.  There should be minimal resting and no re-hydrating during the 3:00!

Skill: 10:00 to find a 1rm Muscle Clean

This movement helps learn and reinforce the proper upper body mechanics of the turnover (third pull) of the clean—in particular, it’s useful for learning how to deliver the bar precisely and smoothly into the rack position for lifters who have a tendency to allow the bar to crash on them. At more challenging weights, the muscle clean will help strengthen the turnover of the clean.

Conditioning: “The Chief”
Max rounds in 3:00 of:
-3 Power Cleans (Performance: 155/105#, Fitness: 135/85#, Health: 95, 55#)
-6 Push Ups (Health: as difficult as possible)
-9 Air Squats
Rest 1 minute.

Repeat for a total of 5 cycles.

Compare to 9.24.15

A HUGE congratulations to Ed, who finished 139th in the entire world!!!!!!  That means his CrossFit Games season is NOT over!  This is a huge accomplishment!  That makes Ed the second Regional-level athlete from The Compound!  But, it was Ed’s hard work that got him there and now he gets to participate it Master’s Qualifier!

The 2016 Masters Qualifier Events will be released on Thursday, April 21 at 5 p.m. PT.

The top 200 masters athletes each age division—40-44, 45-49, 50-54, 55-59 and 60-plus—have from Thursday, April 21 to Monday, April 25 to complete the events. Events can be completed in any order.   Ed finished 139th in the 60 and older division.

Masters athletes will have X number of scores recorded to determine the top 20 in each age division. The first of X scores for masters athletes will be their final Open ranking. The other X-1 scores are the final rankings of each event from the Masters Qualifier.

The 20 athletes with the fewest points at the end of the qualifier will receive an invitation to compete at the CrossFit Games in Carson, California.

To see some of the previous years events, check HERE

Let’s plan on helping Ed and cheering him on during this grueling competition!


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