C2 - Clarkesville Competition presented by CrossFit 754

Changes to WODs, effective 10/12/15:

Teen Division ages will include 18 years of age, if the athlete is still in High School.

Change #1 - WOD #2/ "Run for the Hills" - 10 reps of Knees to 90degrees will be replaced with Kettle Bell Swings (20 reps for RX/10 reps for all others) (RX-53#/35# and Scaled/Masters/Teens-#35/#20).  

Change #2 - WOD#3/"The Rig" , The 10 OH plate lunges will be replaced with 15 Abmat situps. 

FYI, the 3 obstacles for this WOD will be 1) 50yds farmers carry/a pair of dumbells (RX-#45/#25 , Scaled/Masters/Teens-#25/#15) 2) Box Step Ups Ladder (All Divisions up and over x 2 a 16"box, then a 18"box, then a 20" box, then a 18" box, then a 16" box = 10 total Box Step Ups) 3) Overhead Lunges w/ a plate x 10 (5 each leg) (RX-45#/25#, Scaled/Masters/Teens (25#/15#)

1day competition. Categories: Individuals for male and female (RX and Scaled); Masters/40+ for male and female (Scaled only). New...Teenage Division, 13-18 (18 years of age if still in High School)!!

First Annual C2: Clarkesville Competition!
Presented by CrossFit 754.
Singleday competition. $50 Registration- Includes t-shirt.
Categories: Individuals for male & female (RX and Scaled). Masters 40+ for male & female (Scaled only). New...Teenagers Division. 13-17.

Hostedby CrossFit 754
www.crossfit754.com
WOD 1:
"5-4-3-2-1"
5mins to max: Clean and Jerk
4mins rest
3mins AMRAP
5 hang cleans
5 shoulder to overheads
RX 135#/95#
Scaled/Masters 95#/65#

Teenagers 75#/45#

2mins rest
1min max front squats
RX 135#/95#
Scaled/Masters 95#/65#

Teenagers 75#/45#
WOD 2:
"Run for the Hills"
RX - 600m hill run with obstacles, then....
20 burpees over a plate
20 toes to bar
2 RFT
Scaled/Masters/Teenagers - 400m hill run with obstacles, then....
10 burpees over a plate
10 knees to 90 degrees
2 RFT
WOD 3:
"The Rig"
RX
20 wall balls 20#/14#
15 pull ups
10 box jumps 30"/24"
5 ring dips
3 RFT
Scaled/Masters/Teenagers
10 wall balls
10 knees to 90 degrees
10 box jumps 20"/16"
10 OH plate lunges 25#/15#
3RFT
Details to follow in coming weeks.
Contact Mark@CrossFit754.com with questions.