2019 Workouts

Workout 1

Sponsored by Monkee's on the West End

Elite:

12 minute AMRAP

12 cal row

12 BBJO (24”/20”)

12 Double hang KB snatch (50/35)

25’ sandbag carry (150/100)

15 cal row

15 BBJO

15 Double hang KB snatch (50/35)

25’ sandbag carry

18, 21…etc

Masters:

Single hang KB snatch (50/35)

Sandbag (100/70)

Masters Plus:

Single hang KB snatch (35/26)

Sandbag (70/50)

Teens:

Single hang KB snatch (35/26)

Sandbag (70/50)

Workout 2

Sponsored by Blitz Belts

All Divisions:

*Build to 1RM C&J*

 

Each athlete will have 3 attempts, 1 athlete attempting at a time.

Workout 3

Elite:

FOR TIME - 10 minute cap

20 TTB

20 deadlifts (225/155)

20 pistols

200 DU

20 pistols

20 Deadlifts

20 TTB

Masters, Masters Plus:

15 TTB

15 deadlifts (185/125)

15 pistols*

150 DU

15 pistols*

15 Deadlifts

15 TTB

Teens: 

15 TTB

15 deadlifts (155/105)

15 pistols*

150 DU

15 pistols*

15 Deadlifts

15 TTB

 

Scaled: KB lunges for pistols

Workout 4

Elite:

On a 3 minute clock:

1 minute max cal echo bike

2 minutes max 25’ unbroken HSW

Masters, Masters Plus, Teens:

On a 3 minute clock:

1 minute max cal echo bike

2 minutes max distance HSW

 

Scaled: 2 minutes max HSPU

Workout 5 - Voting Options

Sponsored by Five Shen Wellness

Elite:

Option 1: Amanda 30

FOR TIME:

12-9-6-3

RMU

Snatch (135/95)

 

Option 2: Amanda 21/21

FOR TIME:

21 RMU

21 Snatch (135/95)

Masters:

Snatch (115/85) 

BMU

 

Masters Plus:

Snatch (95/65) 

C2B

Have questions? We have answers.

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