Whoa - Curveball

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Scaling Option 1 - Novice
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Option 2 - Beginners
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

• Front squat - 60% x 2 x 3
• Power clean + mid-hang clean + power jerk x 3 sets
• Power snatch - 60% x 1 x 5

Complete 3 rounds:

1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.

*Each muscle clean must start on the ground.

Post best round, reps completed and loads used to comments.

• Back squat - 65% x 5 x 4
• Stiff-legged deadlift + shrug - 3 x 5; heavier than last time
• Snatch push press - 3 x 5 (push press if you are a beginner)

The Volkswagen (courtesy of CrossFit Football)

21, 15, 9 reps of:

Bench Press @ body weight
Pull Ups

• CFD's Steve Gray will be heading directly to the CrossFit Games with his 19th overall finish in the 60+ masters category!
• Nigel Noriega has won the right to compete at the Regionals as an individual!
• CrossFit Davis is moving on to the Regional Affiliate Cup Competition!

SO AWESOME! Thanks to everyone for making the 2011 Open Qualifier great!

Nigel - Regionals Bound!

Steve Gray -- Heading to the CrossFit Games to compete in the 60+ masters category

• Front squat - 60% x 2 x 3
• Power snatch + mid-hang snatch - 70% x 5 sets
• Power clean + power jerk - 60% x 1 x 5

Complete 5 rounds of the following:

• 3 Clean Pulls
• 3 Power Cleans
• 3 Push Press
• 3 Push Jerks
• 3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds. Post times and loads to comments.

Boom.