CMC IN-HOUSE COMP 2023

WOD 2A & 2B (10 min total)

2A: Synchro ‘Isabel’ = 4 min cap

30 synchro snatches/hang C&J for time

Partner A: Barbell snatches (Rx: 50/35kg and scaled: 43/30kg)

Partner B: Double DB hang clean & jerk (Rx: double 22.5/15kg and scaled: single 17.5/12.5kg)

Partners can swap between barbell and DBs at any time.

Synchro is top of the snatch/C&J.

Rest 1 min

2B: 5 min to find 1RM snatch (partners can snatch at the same time)

Part A for time

Part B for total combined weight

WOD 4: 

FOR TIME - cap 12 min (12 min total)

- 100 wall balls (all at 9/6kg)
- 75 box jumps (Rx: 30/24” and scaled: 24/20” height box)
- 50 cal air bike 

While partners alternate rowing 250/200m - must complete 4x rows each 

I.e. Partner A begins wall balls while partner B rows their distance; on partner B’s return they continue the wall balls where partner A left off, while partner A rows their distance. Once 100 wall balls are completed they move onto box jumps then air bike. Partners must keep alternating movements with rowing until each has done 4x rows, at which point can both stay to finish reps/cals.

WOD 1

1 min per exercise - 30 sec per partner (8 min total)

0-1 min: T2B (scaled: knees to chest)

1-2 min: hang cleans (Rx: 60/40kg and scaled: 43/30kg) 

2-3 min: front squats

3-4 min: synchro burpee over bar (jump over 1 bar, starting on opposite sides of the bar, bar facing)

4-5 min: front squats

5-6 min: hang cleans 

6-7 min: T2B 

7-8 min: synchro burpee over bar 

Partner A T2B - partner B T2B

Partner A hang clean - partner B hang clean 

Partner A front squat - partner B front squat

Both burpee over bar

Partner A front squat - partner B front squat

Partner A hang clean - partner B hang clean

Partner A T2B - partner B T2B

Both burpee over bar

Synchro for burpee is chest touching floor at the same time

WOD 2A & 2B (10 min total)

2A: Synchro ‘Isabel’ = 4 min cap

30 synchro snatches/hang C&J for time

Partner A: Barbell snatches (Rx: 50/35kg and scaled: 43/30kg)

Partner B: Double DB hang clean & jerk (Rx: double 22.5/15kg and scaled: single 17.5/12.5kg)

Partners can swap between barbell and DBs at any time.

Synchro is top of the snatch/C&J.

Rest 1 min

2B: 5 min to find 1RM snatch (partners can snatch at the same time)

Part A for time

Part B for total combined weight

WOD 3

AMRAP 12 min - alternating movements (12 min total)

- 3 bar MU or 6 kipping C2B (scaled = 6 kipping pull ups)*
- 6 dbl DB Devils press (Rx: double 22.5/15kg and scaled: single 17.5/12.5kg)
- 9 HSPU (scaled = HRPU)
- 12 pistols (Rx = 6 R leg, 6 left leg, scaled = alternating)
- 15 steps dbl DB front rack walking lunge

Partner A starts muscle ups, partner B completes Devils press, partner A does HSPU and so on... 

* the first movement has a rep weighting of 3 reps only, even if performing C2B or PU, the total reps for this is equivalent to 3 reps