Week 4 Workouts - Friday 2nd August 2019

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Workout 1 (Pairs)
Score: Time
Time cap: 10 Minutes
5 RFT of
10 Synchro Hang Power Cleans 60/40kg
5 Synchro Wall Climbs

Teams will select 2 members (any sex) to complete the above synchro tasks. Movement standards are:
Hang Power Clean: both athletes will start in the hang position and finish with the bar in the rack position.
Wall Climbs: both athletes will start with their chest on the ground and have their nose touching the wall at the same time.

Workout 2 (Pairs)
Time cap: 5 Minutes
Score: Combined weight
5 Min for the remaining two athletes to find a 1rm Snatch & C&J
Teams will assign 1 athlete to each movement and will have 2 barbells and weights each (1 x 20kg BB and 1 x 15kg BB).

Workout 3 (Same pairs as workout 2)
Score: Combined Weight moved
Time cap: 3 minutes each
Each athlete using 80% of their weight for workout 2 will need to accumulate as much load moved at that movement in 3 minutes. The clock will be left running from workout 2 and on the sixth minute the clean & jerk athlete will start. Each athlete will have 3 minutes to move as much load as possible. Once the 3 minutes are up (9th minute on the running clock) the snatch athlete will take their turn for 3 minutes of snatch for load moved. The score will be the combined load moved of both athletes.

Workout 4 (Southern Version)
Score: Time Taken or reps completed
Timecap: 15 minutes
Working through in any order, each team member must complete:
10m Sandbag Bearhug carry 65/45kg
5 Sandbag Over shoulder 65/45kg
10m Sandbag Bearhug carry 65/45kg
5 Sandbag Over Shoulder 65/45kg

Workout 4 (Northern Version)
Score: Time Taken or reps completed
Timecap: 15 minutes
Working through in any order, each team member must complete:
10m Farmers Carry 2x32/24kg
5 Thrusters 60/40kg
10m Farmers Carry 2x32/24kg
5 Power Cleans 60/40kg

WOD5
”Ricky WOD”

Splitting into 2 pairs, teams must allocate a pair to each of the following

First Part
3:45 of Ring Muscle ups (representative of Ricky’s 30 MUP for time score at CFR).

Second Part (will begin when the clock hits 4:00)
AMRAP 20 of:
50 Double Unders
40 Pullups
30 Toes to Bar
20 HSPU
10 Squat Snatch 50/35kg

Partners can alternate as required within their part of the workout. All the muscle ups will be completed prior to all teams starting the AMRAP

This is scored as 3 events, the muscle up section, the AMRAP section and an overall. On the overall score, each muscle up is awarded 10 points.

E.g. the 2 athletes perform 15 muscle ups in part 1 and then the second 2 athletes perform 1 round + 50 Double unders. This would be scored as:

Part 1 = 15x10=150
Part 2 = 50+40+30+20+10+50= 200
Part 3 = 150+200=350