Week 3 Workouts - Friday 26th July 2019

WEEK 3 IS BROUGHT TO YOU BY TASSIE SUPPS

Locations:
Northern Sectionals at Buff Fitness from 5pm
Southern Sectionals at CrossFit Colossus Mornington from 5pm

Workout 1 (M/M or F/F Pairs)
AMRAP10
Score: Rounds + reps completed

10 meter lunge carrying 2 x 24/16kg kettlebell’s (Farmers carry)
10 Box Jump Overs 30/24"

Teams must choose a male/male pair or female/female pair. Partners alternate each round with a hi-5 tag on changeover. There is a strict no-break policy on the lunging. If the weight touches the ground or the athlete releases the leading lunge leg (eg stagger steps) then they will need to complete the 10m lunge again.


Workout 2 (remaining pairs)
AMRAP10
10 Power Snatch 50/35kg
10 Overhead Sqaut 50/35kg

The remaining pair will complete the above AMRAP. This will be done combined. Pairs must complete as many rounds as they can and can break up the exercises as required. Eg athlete 1 can do 5 power snatch then athlete 2 can do 5. There is no requirement for hi-5 changeover on this.


Workout 3
Score: Time (or reps if time capped)
Time Cap: 15 Minutes

Teams are to complete the following:
300 Double Unders
200 Situps
100 Burpees
50 C2B Pullups

Swap as required . Whilst not working on the task, all remaining team members must each hold hold a 20/15kg plate overhead for reps to count. They will need to show the judge they are in position prior to the athlete commencing work on the judges call of “go”.

Workouts 4-5
Teams have 12 Minutes for all members to establish a 1rm Deadlift and 1rm Bench. Only a single barbell and set of weights will be allowed. Teams will be scored on both totals (deadlift and bench) as separate events.

Workout 6
Teams will choose either a male/male or female/female team to perform reps for load move on bench press @50% of the partner with the highest lift from workout 4-5. Time cap 4 minutes, bars will start unloaded. The 50% is taken from the lifters participating in this part.

Workout 7
The remaining male/male or female/female will perform reps for load moved on deadlift @50% of the partner with the highest lift from workout 4-5. Time cap 4 minutes, bars will start unloaded. The 50% is taken from the lifters participating in this part.