Friday 100903

For time:
Run 800 meters
20 One arm dumbbell power snatches, alternating arms (Men 45 lb dumbbells, Women 25 lb dumbbells)
20 Dumbbell squat cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
100 Sit-ups
20 Dumbbell squat cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
20 One arm dumbbell power snatches, alternating arms (Men 45 lb dumbbells, Women 25 lb dumbbells)
Run 800 meters

Post time to responses.

For Labor Day, Monday, September 6th there will be a challenge we encourage all to participate in.  The first event will be the Turkey Mountain Trail Run at 7am.  You can sign up here.  The second event will be a max rep clean and jerk (ground to overhead) in 10 minutes.  The gym will open at 10:00am for warming up and this is when the load for the clean and jerk will be announced.  The clean and jerk will start at 10:20am and run in heats of 10 athletes until completed.  The 3rd and final event will be a one time attempt at a max rep set of pull-ups.  This event will start 15 minutes after the last heat of the clean and jerk.

The scoring:  You will take your total reps completed on the clean and jerk and pull-ups and add them together.  Then you will subtract your overall placing in the Turkey Mountain Trail Run.  For example:  52 reps for the clean and jerk, 36 reps for pull-ups and 19th overall placing in the trail run would = a score of 69.  The highest score wins.  There will be both male and female divisions.  The top male and female winners will receive a CFJ t-shirt.