Grinch Games is Saturday December 19th. This is our favorite event of the year! We have a great group already registered with only around 15 spots still available. If you are on the fence ask someone that has participated in previous years.
WOD #3 THE GRINCH
Max Load Deadlift with heaviest C&J weight of WOD 2. (The weight will be the sames as your heaviest team members C&J) It will be based on weight and not reps. Deadlifts can be partner deadlifts.
At the same time deadlift is happening one member of the team will also be accumulating max effort double unders. Singles will be 3 to 1. You can switch athletes at anytime.
Rest 1 Minute
Karen - As many wall balls as possible.
Fran wrap - 21-15-9 Pull Ups and Thrusters 95/65
Rest 1 Minute
Row - Max Meters
DL - Same as the first part of the WOD.
The remainder of the WODS and registration can be found here. http://crossfitj19.com/grinch-games/
Work to a 3RM Strict Press
ME PP at 100% of 3RM Strict Press
Deficit Pushups 6in/4in
For time with strict 20 Min Cap
5 min rest
6 Min AMRAP
5 Bar Rollouts 135/95
20 Sit ups
20 sec Hollow Hold
Time plus reps is score
Stretch and Mobilize Coaches Choice
On barbell movement go for entire 20 sec,do not count time it takes to pickup bar
20 sec begins on first completed rep
20 sec on/40 sec off
Min1 OHS 95/65
Min 2 Box Jumps 24/20
8 Min AMRAP
Squat Snatch 115/85
10 Min Discussion and Practice on HS Walk
Progressions to HSW
25 Cal Row
12 KBS 70/53
25 Min Cap