Saturday, October 5, 2013

Posted by on Oct 4, 2013 in WOD | 3 comments

You have 3 members of your community competing in a competition being held by CrossFit Kinetics. The Fall Classic WODs will be posted in the comments so you know what kind of challenges they will be facing. Amy, Marcelle and MJ are in Halifax ready to rock.

AMRAP 20

  • 5 Chest to Bar Pull Ups
  • 10 1-Arm KB Snatches
  • 15 Hand Release Push Ups

 

 

3 Comments

  1. Event 1 (4 minute cap)
    3 Rounds
    15 Overhead squats (Rx’d 95/65, Scaled & Masters 75/55)
    15 lateral burpees over the bar (two foot take off, no clap)
    • There will be a 10 burpee penalty for dropping bars with 10# bumpers plates above the waist.

    Event 2 – Seven minutes to establish a 1RM Snatch

    Event 3 (7 minute cap)
    Rx’d Division:
    5 – 4 – 3 – 2 – 1 Hang Power Cleans 205/135#
    1 – 2 – 3 – 4 – 5 Muscle Ups on rings set to a standard height of 88”/82”
    Scaled/Masters Division:
    7 minute ladder of Hang Power Cleans (95/65) and Medicine Ball Slams (20/14#)
    1 HPC, 1 MBS, 2 HPC, 2 MBS, 3 HPC, 3 MBS……
    * Med ball slams standard- arms extended over head and must catch on the bounce

    Event 4
    AMRAP 5
    5 Shoulder to Overhead 135/95 (scaled/masters: 95/65)
    10 Box Jumps 24/20” with hip & knee extension on the box (masters: step ups are permitted)
    15 Double Unders (scaled/masters: lateral jumps over bar – two foot take off and landing)
    • There will be a 10 burpee penalty for dropping bars with 10# bumpers plates above the waist.
    SUNDAY

    Event 5 (4 minute cap)
    “Isabel” – 30 snatches 135/95 (95/65)
    In the remaining time AMRAP bar muscle ups (scaled/masters: pull ups – chin above horizontal
    plane). Snatches must come from the floor. The athlete cannot snatch grip DL then hang snatch
    the bar.
    • There will be a 10 burpee penalty for dropping bars with 10# bumpers plates above the waist.

    Event 6 – 7 minutes to establish a 1RM clean & jerk

    Event 7 (10 minute cap)
    “The 50s”
    50 Wallball 20/14# to a 10’ target (scaled/masters: is to a 9’ target with the same weight)
    50 Chest-to-Bar Pull- Ups (scaled: pull ups with chin passing over the horizontal plane, masters:
    50 double unders)
    50 Alternating Pistols (scaled: air squats)

    F@#K MY LIFE

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