11.19.16 SATURDAY “PARTNER HEAVY DT”
With a partner, complete the following:
5 Rounds of:
24 Deadlifts…185/125
18 Hang Cleans…185/125
12 S2OH…185/125
For Time
(15min Time Cap)
*competitors use 205/145, same time cap
Check in- 9:00am
Workout Briefing- 9:30am
Event 1 First Heat- 10:30am
– The workouts are announced. (they’re right down there 👇🏻😏)
– All 3 Team members need to check in and be at the briefing by 9:00am
– We will be judging/counting/keeping track of scores for each other (e.g. Heat 1 will judge Heat 3, Heat 2 will judge Heat 4) so we all need to be aware of movement standards and Event flow.
– There will be 3 Events with 9 scoring opportunities.
– Heat schedule will be posted here on Saturday as well as the closing time of the Combine.
– Register your team by following the link below if you haven’t done so already:
https://www.eventbrite.com/e/crossfit-explode-triples-combine-in-house-tickets-28998731988
– Following the workouts we will be having a “FITNESS FRIENDSGIVING”. We are asking that everyone bring a food item to share. There is a sign up sheet on the whiteboard. Please mark down what you will be bringing. Any questions, talk to Abby.
…and here are the workouts:
EVENT 1: “LUNG DONOR”
1min AMRAP of:
P1 Bike Cals
1min AMRAP of:
P2 Bike Cals
1min AMRAP of:
P3 Bike Cals
12min AMRAP of:
2:30min AMRAP of:
KB Swings…35/26
WBs…14/10…9/8
30sec Rest
2:30min AMRAP of:
KB Swings…53/35
WBs…20/14…10/8
30sec Rest
2:30min AMRAP of:
KB Swings…70/53
WBs…30/20…10/9
30sec Rest
3min AMRAP of:
Ring Muscle Ups- don’t worry if you don’t have RMU’s, just bust ur butt on the WB’s and KB Swings!
(15mins Total)
Score1- P1 Cals
Score2- P2 Cals
Score3- P3 Cals
Score4- 12min AMRAP Total
EVENT 2: “JUICY PEACH”
7min AMRAP of:
Row Cals
(Non working partners hold Plank)
8min E2MOM
8 Syncro Burpee Over Bar
2 RM Snatch
(15min Total)
*each team will be given an empty bar with weights
*all 3 teammates have to hit each weight before the 2min mark
*if one teammate misses, they’re workout is over, other 2 move on and so on.
Score 5- Rower Cals
Score 6- Total weight of 3 Snatches
EVENT 3: “DOPPLEGANGER”
7min AMRAP of:
30m Low Bar Prowler…50/10
30m High Bar Prowler…50/10
3min AMRAP of:
Max Syncro Chin Over Bar Pull Ups
1min Rest
800m Med Ball Run…20/14
For Time
*each partner has to push both low and high bar during their turn
*you do not have to go in order and one partner can go multiple times back to back
*pull ups begin immediately at 7min mark
*800m Run begins at the 11min mark
*each team will have 3 Med Balls
Score 7- total 30m pushes
Score 8- total pull ups
Score 9- total time of Event 3
*I’ll be at the gym all day Friday and most of the day Saturday. If anyone has any questions let me know then or email me [email protected]. 9:30am is the briefing on Sunday, be there for any last min changes.
HAPPY COMBINE EVERYONE!!!