C.
“Kill Cliff Granite Games Qualifier Event 1″

Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Squat Cleans (155/105 lbs)
7 Bar-Facing Burpees

http://opexfit.com/august-2-2014/

Part 1
Push Press build to a 5rm
https://www.wodconnect.com/workouts/push-press-5-rep-max-5rm

rest as needed

Part 2
3 rounds for time
25 kbs 2/1.5pd
25 burpees

rest 15mins

Part 3
Row 30sec 100% effort
rest 30sec x 4

Notes:
– take your time build to a 5rm push press
– record time
– Row 30sec is all out record all scores in meters

http://opexfit.com/july-29-2014/

A. PS – build to a 5RM TnG in 12 min

B. Hang Power Clean below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

+

5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30

Notes:
– no pause on floor for TnG 5RM PS.
- Compare snatch and clean here: https://www.wodconnect.com/crossfit-central-helsinki/feed/2015-06-23
– pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
– choose weight for unbroken sets but increasing per set and little more challenging per set for BP
– record row repeats – same across is goal

http://opexfit.com/july-19-2014/

A. clean and jerk build to a max in 10mins
https://www.wodconnect.com/workouts/clean-and-jerk-1rm

rest as needed

B. Row 500m rest 90sec in rower Row 500m

rest 30mins

3 rounds for time
Row 1k
200 DU
Run 800m

• Compare B here: https://www.wodconnect.com/workouts/opex-08-04-2014

http://opexfit.com/july-12-2014/

For time

Row 1k 80% effort
rest 1min
85% effort
Run 400m
30 wall balls 30/20#; 10/9′ target
30 DB walk lunges 55/30#/hand
30 box jumps sd 24/20″
30 T2B
60 DU
rest 3mins
Row 1k same time as above

Notes:
– pace the first row and go for same time on last row
– grinder pace on workout – time this
– record total time
– compare to April 15th

3 rounds of
25 double unders
20 hang power snatch @30/25
15 burpees plate jumps @25/15
10 overhead lunges @25/15

2-4-6-8-10 KB swings ss. w/ lateral ape reach
10-12-14-16-18-20 KB swings ss. w/ fwd and BKWD leopard crawls
20-22-24-22-20 KB swing ss. w/ fwd and BKWD crab walk
20-18-16-14-12-10 KB swings ss. w/ fwd and BKWD spider crawls
10-8-6-4-2 KB swings ss. w/ duck walks

1. Osio
   5 min
   25 bar facing burpee
   ME C2B (Masters: leuanveto)
   (Tie break: Viimeisen täyden 20 C2B väliaika)

2. Osio
   Välittömästi 1. Osion jälkeen
   5 min
   1RM Snatch
   (Tie break: suurimman onnistuneen noston väliaika)

Tauko 3 min

1. Osio 12 min AMRAP 2-4-6-8-10-12-14... Hang Power Clean 45/65kg Front squat Handstand push up (Tie break: väliaika viimeisen täyden kierroksen HSPU:n jälkeen)

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 75%
Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.