Tex | 14.06.2012

“Self-improvement is the name of the game, and your primary objective is to strengthen yourself, not to destroy an opponent.”
~Max Maltz

SWOD:

Power Snatch 2 RM

DWOD:

Complete 5 rounds:

3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press

*Perform at 60% of 2 RM Power Snatch

Rest 120 seconds between sets.

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Shut It Down!

#Occupy weekend is finally here! Our last 12 weeks have been geared at preparing us to show up strong, fast and powerful and take home the gold! We have 22 athletes competing this weekend out of 80, that’s over 25% of the feild! Our last competition we held up our reputation of being first in fashion by bringing home the ‘Best Dressed’ banner, and Saturday we plan on bringing home a lot more than that. ‘Strongest Gym’ receives a CrossFit Football Banner and it will be ours, no doubt. The competition this weekend will involve the CrossFit Football Total; 1RM for the Power Clean, Squat, Bench Press, and Deadlift; and a short and sweet workout. All athletes will be rocking their PRple shirts in competition, so please come out and support our crew wearing your SEXY Friday T!

What: #OccupyStrength
Where: CrossFit South Baltimore
When: 9:30am-6:30pm, after party ensues in DC.

Movement Standards-
Power Clean – The Power Clean must be pulled from the floor and the bar must travel continuously to the shoulder.  You can not deadlift to hang, and then do a hang power clean.  The bar must be caught on the shoulder with the hips at or above parallel.  The bar must be stood up in a control manner, and the lifter must maintain control of the bar until the judge deems it a rep / no rep.

Back Squat – The bar must be racked on the back, and walked off the squat rack.  You must lower the bar until your hips go below parallel, and then stand the weight up extending the hips fully while maintaining control of the weight.

Bench Press – The lifter must establish control of the bar off of the rack at full arms length, lower the weight and touch the bar to the chest, and fully extend elbows back to a locked out position.  During extension the hips must stay engaged on the bench.  If the hips / buttocks raise off the bench the judge will deem the attempt a “no rep.”

Deadlift - The lifter must pull the weight from the ground and reach full knee and hip extension.  ”Hitching” or resting the bar on your thighs will result in a “no lift.”

*Spotters will be available.  However, if a spotter touches the bar, weights, or assists the lifter at any time during a lift it will be counted as a “no rep.”