Men lift 7,000 pounds from the floor to overhead. Women left 5,000 pounds from the floor to overhead. There will be a 15 minute time limit to this workout. Get as much work done as you can.
You can use any moves we have taught you. It could be a power snatch. It could be a deadlift, hang power clean, push press. It could be clean and jerk.
You can choose from the following weights which will change how many reps you must do.
Men’s Choices 7,000 lbs for time
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps
Women’s Choices 5,000 lbs for time
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps
This is workout #3 from the Rocky Mountain Regional Games.
Check out CrossFit all star Jeff Tincher sporting his EmerFit gear (watch the video). Thanks to A.J. for facilitating the t-shirt swap.
The EmerFit Affiliate Cup team at the Games site in Aromas.
That’s so cool Jeff was wearing his Emerfit shirt when they did that video. It was awesome working out with both he and Maggie when I was in Fairfax.
Hey crew in Aromas! I wish you the best of luck. I’ll be there in spirit with you and watching your progress as Chris reports it to Facebook.