CROSSFIT

Strength

OH Squat 2×4 @ 85%

MetCon

10 Rounds For Time of:

2 BMU

4 DBL KB Deadlift (1.5/2 Pood)

6 Box Jump Overs (20/24″)

9am-12pm – Open Gym

9am – Plyometrics – Jumps/Sprints – Coach Jeff

10am – Technique & Movement – Box Hops/Handstand/Pullups – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean & Jerk/Snatch/Seated Box Hops – Coach Jeff

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CROSSFIT

MetCon

3 Rounds For Time of:

21 Thrusters (55/75#)

18 Bar Over Burpees

15 Front Squats (65/95#)

12 Pushups

9 Push Press (75/115#)

6 Ring Dips

3 Rope Climbs

CROSSFIT

Strength

i) 4 Sets of:

60s Max DB Chest Press (35/50#)

3 Minutes Rest

ii) 4 Sets of:

60s Max Bench Press (75/115#)

3 Minute Rest

iii) Barbell Shrugs 3×10 (Ascending Weights)

MetCon

3 Rounds For Time of:

26 Wall Balls (W: 14/9 M: 20#/10′)

78 Double Unders

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WHEN: Saturday, October 27th, 2018 (10am-3pm)

WHERE: 729 Wall Street

COST: Rx: $60/Team Scaled: $30/Individual

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NOWS IV Competition Details:

-Designed for FUN and for the inclusion of BOTH Rx and Scaled Athletes

-RX Division – MM/FF Teams

-Scaled Division – M/F Individuals

-Ages 16+

-Individuals MUST dress in costume, AND provide a unique name

-This will be an in-house competition which means registration is limited to Members/Spouses/Family/Friends

-Guaranteed 4 WODs

-WODs WILL be released 3 days prior to competition

-Register for the NOWS IV HERE

-Registration deadline is October 26th, 2018

-Athlete entries can be emailed to jeff@crossfit431.com

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NOWS IV Competition Standards

Athletes competing in the RX Division BOTH MUST be able to perform all of the following movements:

-OH Lunge Walk @ 25/45#

-Wall Balls (W:14/9 M:20#/10’)

-Pullups

-Deadlift 105/155#

-Handstand Hold (Wall)

-HSPU

-Back Squat 95/135#

-Double Unders

-T2B

-KB Swings @ 1/1.5 Pood

-Clean And Jerk @ 65/95#

-Box Jumps 20/24”

-Thrusters @ 65/95#

-Snatch @ 55/75#

-Burpees

Athletes competing in the Scaled Division MUST be able to perform all of the following movements:

-OH Lunge Walk @ 15/25#

-Wall Balls (W:10/9 M:14#/10’)

-Jumping Chin Over Bar Pullups

-Ring Rows

-Deadlift 75/115#

-Plank (Hands)

-Back Squat 65/95#

-Single Skips

-HKR

-KB Swings @ .5/1 Pood

-Clean And Jerk @ 45/65#

-Box Jumps 16/20”

-Thrusters @ 35/45#

-Snatch @ 35/45#

-Burpees

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There are TONS of prizes up for grabs including a FREE One Month Unlimited Membership/431 Toque, so don’t miss out!!!

1^st, 2^nd, 3^rd Place in EACH Division

Best Team Costume – Voted @ Competition

Best Individual Male Costume – Voted @ Competition

Best Individual Female Costume – Voted @ Competition

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We also need volunteers!!! If you are looking to volunteer to help judge, or you have any other questions/concerns please email jeff@crossfit431.com

CROSSFIT

MetCon (Anaerobic Capacity)

i) EMOTM 10 Minutes of:

30s Max Effort Row

ii) EMOTM 10 Minutes of:

20s Max Effort Ski Erg

iii) EMOTM 10 Minutes of:

10s Max Effort Assault Bike

Accessory (Core)

5x20s Weighted Plank (Ascending Weight)