CFS 1 Day 1 2014 Regional Events 1RM Hang Squat Snatch, Max Distance HandStand Walk, Nasty Girls V2

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) 1 Rep Max Hang Power Clean (6min Cap)

(D) Max Time Held with only hands and feet in contact with the ground/wall. Start with Wall Walk and hold a position for as long as possible in 3mins.

(E) 3 Rounds 25 Air Squats, 10 Hang Power Cleans 35/20kg

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) 1 Rep Max Hang Squat Clean (1 attempt every 2mins for 6mins)

(D) Max Handstand Hold (3min Cap)

(E) 3 Rounds 50 Air Squats, 7 Pullups, 10 Hang Power Clean 50/35kg

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) "Amanda" 9-7-5 Muscle Up, Squat Snatch 61/43kg (15min Cap)

(D) 1 Rep Max Clean(15min Cap)

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) 9-7-5 C2Bar, Power Snatch + OHS 50/29kg (15min Cap)

(D) 1 Rep Max Clean (15min Cap)

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) 1 Rep Max Hang Squat Snatch(1 attempt every 2mins for 6mins)

2min Transition

(D) Max Distance Handstand Walk (3min Cap) 

(E) Nasty Girls V2 3 Rounds 50 Alternating OLS, 7 Muscle Ups, 10 Hang Power Cleans 80/52.5kg(16min Cap)

FROM THE COACH (A)  (B)  (C)  (D)  (E)