Overhead squat
3 – 3 – 3 – 3 – 3
Then:
every minute on the minute for 5 minutes 2 snatch balances @ 65% of 3 Rep Max Overhead squat.
Post weight to BTWB.
As noted in an earlier post, CrossFit Verve has been invited to participate in the Conquer Denver CrossFit Competition taking place Friday December 13th and Saturday December 14th at the Douglas County Event Center in Castle Rock. 48 Gyms from Colorado have been invited to participate. The top ten teams will be awarded cash prizes and the top team takes home $5,000!
To select our team, we will be having open tryouts for anyone interested in participating. On Saturday November 9th and Sunday November 10th we will have an In House Competition to determine the team. On Saturday there will be two workouts and Sunday there will be three. The workouts are listed below with all Rx weights. The In House Competition is open to ALL our members to participate in, regardless if you want to try out for the team or not, we’ll accommodate all skill levels. You must sign up with Eric@crossfitverve.com ahead of time.
If you are unable to attend the in house competition but would like the opportunity to tryout for the team you can do the workouts during open gym hours. You will need a head trainer to judge you and record your scores. You will need to do all five workouts in consecutive days back to back during Open Gym hours and rules.
5 Men and 5 Women will be on the team. Should be a fantastic weekend and competition and we are looking forward to having everyone tryout. The workouts for the in house competition are below, but are subject to change. Email any questions to eric@crossfitverve.com.
Workout 1
5 Rounds for time:
10 Deadlift 315#(215#)
Run 150M
Workout 2
3 Rounds for time
10 Chest to Bar Pull ups
10 Front Squats 185#(125#)
10 Burpees Over the Bar
Workout 3
8 Minutes to establish a 1 Rep Max
Clean and Jerk
Workout 4
10 Power Snatch 155#(105#)
20 Bar Muscle Ups
30 Handstand Push ups
40 Ground to Overhead 45#(25#) plate
50 Double Unders
Workout 5
Row 1000 Meters
20 Thrusters 135#(95#)
30 KB Swings 70#(53#)
