Last of the Meatrix Installments +AFFILIATE TRYOUT WODs!!!!

CrossFit WOD:
Execute all of the following tasks in any order.
1.  30 unbroken Hip extensions
2.  In EXACTLY 10 minutes, find a Heavy 5 rep Thruster
3.  Find your max unbroken pullups
4.  Find your max unbroken double unders (you get 3 sets to try…highest number in one set is your number)

As always, for Friday you can make up a missed WOD or do skill work.

CrossFit TAKEOFF WOD
Skills:  Deadlift, Row, Box Jump
“Christine” Intro:
3 rounds for time:
  Row 300M
  10 Deadlift (75/55)
  10 Box Jump

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HERE ARE THE WODs for NEXT SATURDAY’S (March 6th) CFHR AFFILIATE TRYOUTS!!!
DOORS WILL OPEN AT 7:30AM, FIRST WOD STARTS AT 9AM.  IT WILL BE RELATIVELY SHORT DAY.
FROM THESE TRYOUTS, WE WILL DETERMINE 3 MEN AND 3 WOMEN WHO WILL MAKE UP THE CFHR TEAM.  WE WILL ALSO PICK ONE ALTERNATE GUY AND ONE ALTERNATE GAL.  
These WODs were designed by OPT specifically for our tryouts.  I can’t thank him enough for his incredible programming, mentorship and coaching.  They were delivered to Meegs to avoid any early notification to anyone (since Nicole and Jeremy are trying out).  Meegs e-mailed these to us tonight at 9pm, so everyone is finding out the WODs at the same time.  Brent and Nicole are executing their tryouts THIS Sunday with Meegs and another non-competing athlete judging. Brent will be on a military trip on the 6th and Nicole will be representing CFHR at the York County Health Fair.  Anyone is welcome to come and witness their tryout.  It’s planned to start at 10am right now.  We’ll update you if that time changes.
Any questions regarding these WODs should be directed to Meegs.  Demonstration of movement standards will be given prior to the WODs starting:
3 WODs.  1 Day.  Rest between WODs will be announced the day of the tryouts.

WOD 1
for time:
5 rounds:
20 unbroken double unders
Run 200 m
+
30 snatch – 125#/80#
(perform the 5 rounds of running and double unders 1st, then 30 snatch to finish the WOD)

STANDARDS:  Full squat snatches. Athlete can do a ‘regular’ squat snatch or they can power snatch and do an OHS.  The weight must touch the ground between reps.  If a double under is missed prior to 20, then the athlete must restart those that set of 20.

WOD 2
With a 12 minute timer:
For highest load in 3 sets:
Power Clean x 1/Thruster x 7

Athlete will Power Clean the weight from the floor.  They will then execute 7 unbroken thrusters.  They may pause between thrusters (with weight on shoulders), but each thruster must be a continuous motion (no front squat to push press).  Athlete can Split clean the weight as long as the hip remains above the knee.  Athletes must do all 3 sets in 12 minutes, but only the completed set with the highest loading counts towards scoring.  Scoring is based on “relative strength” from the SIFF formula.  You can view the method here:

(use BWT vs http://tsampa.org/training/scripts/relative_strength/ – SIFF formula)

WOD 3
for time:
500 m row
30 SDLHP – 95#/65#
30 Chest -To-Bar chin ups

STANDARDS:  bar must get to neck height, not collarbone for SDHP.  Chest (defined as anywhere below the base of your neck as determined by the judge) must touch bar


SCORING:  ATHLETES ARE AWARDED POINTS BASED ON THEIR FINISHING POSITION IN EACH WOD:  1st place = 1 point, 2nd place = 2 pts……
Point for the 3 WODs are added up.  LOWEST POINT TOTAL WINS.

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