Strict Pull-Ups: Max Set (Superset with squats)
MetCon – AMRAP 5 Minutes:
5 Tall Box Jumps
7 Hang Snatches (115/75lbs)
Rest 2 Minutes – Repeat
Power Clean/ Pull-Up: 5 Minute AMRAP
1 Power Clean & 1 Chest-to-bar Pull Up; 2 PC & 2 PU; 3 PC & 3 PU; 4 PC & 4 PU; etc.
(Regular Pull-Ups for Rx-ish)
(RxMen = Body Weight, RxishMen = 60%BW, RxWomen = 85%BW, Rxish Women = 60%BW)
Athletes will be weighed at registration, if the competitor is 3lbs or above we will round to the nearest 5lb increment, and if the athlete is below we will round down to the nearest 5lb increment. Ex: Athlete weighs 123lbs à Use 125lbs as base measurement. Athlete weighs 122.5lbsà use 120lbs as base measurement.
Rx-ish Competitors can band the pull-ups, but know that any banded athlete will NOT score higher than any athlete who completes pull-ups un-banded. It is always more beneficial to go un-banded.
21-15-9: Snatch/ Toes-to-Bar/ Push Press
Time Cap = 18 minutes. Every uncompleted rep will add 1 second onto an athlete’s time. Rx-ish Competitors will replace toes-to-bar with straight leg abmat sit-ups.
RxMen: 135lbs (snatch and push press)
Since RxishWomen will have metal change on the bar any Rxish Women to drop the barbell will have an immediately assessed 10 burpee penalty. All other divisions may have controlled drops.
RX DIVISIONS ONLY – Skillz with a Z
3 Chances at Max Double-Unders
1 Minute Max Handstand Push-Ups
1 Chance (Two-Step) Shotput Throw (16kg) for Distance
This workout is not for time, although it will be run according to the judge’s time. It is not rest as needed. The shotput throw allows for two steps (no spins) and is thrown for distance. This is a 1-arm movement. All 3 skills will be combined for a total score and placement. Athletes may bring their own rope or use a speed rope provided.
<3 Coach Miss J
P.S. Tomorrow during the 4:30pm class there will be an Open gym period as well as the Kids Class.