Capital City Games

EVENT 3 - "Game Time"

AMRAP 3 minutes
1 Clean + 1 Hang Clean (135/95)(95/75)
1 Clean + 1 Hang Clean (155/105)(105/95)
1 Clean + 1 Hang Clean (175/115)(115/105)
1 Clean + 1 Hang Clean (195/135)(135/115)
1 Clean + 1 Hang Clean (215/155)(155/135)

In remaining time...

ME Front Squats

Workout 3 will be scored in two parts. In part 1, partners proceed through the barbell ladder completing a complex of 1 clean + 1 hang clean. Any kind of clean (power or squat is acceptable). The athlete must completely open the hips at the top of each movement. The bar cannot be dropped between the clean and hang clean. Athletes will start at the first bar. No weights can be skipped. Both partners can work at the same time. As soon as Partner A completes the first bar and moves to the second bar, Partner B can begin the first bar. The score for part 1 will be the sum of the weight of the final bar completed by each athlete. Partner A final bar weight + Partner B final bar weight. (If partner A completes the 155# bar and partner B completes the 135# bar, the total score is calculated as: 155+135=290). Once both partners have completed their heaviest bar, they will move immediately into part 2.
In the remaining time, partners will choose any completed bar (1 bar) and complete as many squats as possible. The part 2 score will be total weight squatted (weight x reps). (If the team chooses to squat the 95# bar and completes 20 squats, the score will be calculated as 95x20=1900. If they choose to squat the 115# bar and complete 20 squats, the score will be 115x15=1725).

EVENT 2 - “Nifty 50”

RX
FOR TIME:
200 DU’s
50 T2B
50 KB Squat Cleans (70/53)
50 HSPU’s
50 Box Jump Overs (24/20)
50 BMU
TIME CAP: 15 MINUTES

SCALED
FOR TIME:
300 Single Unders
50 Partner MB Sit-ups (12/10)
50 KB Squat Cleans (53/35)
50 Ring Rows
50 Box Jump Overs or Step Overs (24/20)
50 Push-ups to target
TIME CAP: 15 MINUTES

At 3, 2, 1....go, athletes will begin chipping away one movement at a time. Beginning on the jump rope, athletes can divide reps any way they like with only 1 partner working at a time. Athletes may not begin the next movement until all reps have been completed. For the scaled division, partner medicine ball sit-ups will be completed in a you-go, I-go fashion until all 50 reps total have been completed. Medicine ball MAY NOT touch the box. Time will will be noted after the last Box Jump Over has been completed. This will be used as a tie breaker if needed. Time will end once all 50 reps of either the BMU or Push-ups have been completed or reps noted if time expires.

EVENT 1 - “Sandbag Shuffle”

FOR TIME
Time Cap: 12 minutes

BUY-IN (together):
80m Sprint
80m Sandbag carry back to starting point

THEN -

4 Rounds total (you-go, I-go fashion):
Partner 1:
SB Farmer Carry
10 SB Deadlifts
SB Farmer Carry
7 SB Deadlifts
SB Farmer Carry
5 SB Box Step Overs
SB Farmer Carry drop off
80m sprint

Partner 2: Max Calorie Row (tie breaker)

RX weight: 40/30
RX height: 24/20
Scaled weight: 30/20
Scaled height: 24/20

This event starts on east side of the park. Both athletes will start with one hand on the front of the rower. At 3, 2, 1…go, both athletes will sprint across the field to find 8 sandbags at the top of the stairs. Athletes will move all 8 sandbags back to the starting point any way they like. As many trips as you’d like. Once all sandbags make it back to the stairs, they will place the sandbags in the designated staging zone. Athlete 1 will head to the rower to row for max calories. Once the rower starts, Athlete 2 can begin their 1st round of the 4 to be completed.

1 Round consists of:
Sandbag Farmers Carry (2 bags, 1 each hand) to first cone
10 SB Deadlifts
SB farmers carry to second cone
7 SB Deadlifts
Farmers Carry to box
5 SB Box Step-overs
Farmers Carry to top of stairs to drop bags
80m Sprint back to rower (must touch front of rower)

SWITCH

*Continue in a you-go, I-go fashion until all 4 rounds have been completed. Clock stops when the final athlete touches the front of the rower.