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Great job everyone!

The top 8 women for the fitness competition were:
Ansley
Vienna
Marianna
Cami
Emma
Sarah
Ashlynn
Kathleen
Heidi
Chrissie
Here are the results from this year’s powerlifting meet:
Power Lifting Meet Results_2018

For those interested in comparing, here are the United States Powerlifting Association standards for the Open and Junior divisions:
USPA-Junior & Open Standards-in-pounds-Men

Tuesday

Women
1. Skill Work: pull-ups, toes-to-bar, hand stands, hollow rock
2. WOD: 10m shuttle sprints
Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.
3. Mobility: 10 min squat archetype

Men
1. Squat EMOM for 10 min: 3@75 of 5RM
2. Press EMOM for 10 min: 3@75 of 5RM
3. Dimmel deadlift: 10-10-10; superset w/ wide grip pull-up: 7-7-7
4. 9 rounds for distance: Run 15 sec; rest 45 sec.

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Tuesday
Women

1. Skill Practice: 15 minutes

WOD– 18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches (75/45)
Toes-to-Bars

Men
1. Tempo squat 2010: 5-5-5-5
2. Bench 5-5-5
3. Deadlift 5 View full article »

Tuesday 11/20– Women
Skill Practice:
15 minutes

WOD: 4 rounds for time of:
50 Double-unders
25 Sit-ups
15 Push-ups
5 Cleans (135/75)

Tuesday 11/13 — Men
1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
2. Press 5-5-5
3. Deadlift 5 View full article »

Tuesday 11/13– Women
Skill Practice:
15 minutes

WOD1: Strict Press
12 minutes to find 5RM

WOD2: Tabata’s
Tabata Squat
Rest 1 min
Tabata L-sit
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Handstand Hold
Rest 1 min
Tabata Run (Distance) View full article »

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