The Clang and Bang Vol 5
About This Competition
There will be no refunds!
Substituting athletes as well as changing divisions IS allowed BEFORE registration closes.
Workouts will BEGIN to be released no later than Oct 25th.
Saturday will be:
RX, Intermediate, Scaled with:
Male/Male, Female/Female, Male/Female teams
Sunday will be:
Masters, 35+
RX, Intermediate, Scaled with:
Male/Male, Female/Female, Male/Female teams
we will also have teens:
Single person
12-13,14-15,16-17
There will be 3 events and at least 1 floater.
Standards are listed below.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Gritty Kitties | 4 |
| 2 | Is beer a carb? | 12 |
| 3 | L&M | 13 |
| 4 | BELITE Black | 13 |
| 5 | Vicious and Delicious | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Jake and Josh | 6 |
| 2 | 2 inches 100 mph | 7 |
| 3 | KVC | 10 |
| # | Athlete | Points |
|---|---|---|
| 1 | No Country for CrossFit 816 Old Men | 6 |
| 2 | Old folks from 816 | 7 |
| 3 | TBD | 12 |
| 4 | Sunflower Stunners | 13 |
| # | Athlete | Points |
|---|---|---|
| 1 | Moms gone modified | 7 |
| 2 | The Smash Bros | 8 |
| 3 | Snatch Masters | 10 |
| 4 | Dwindling Expectations | 15 |
| 5 | Cookies&Cream | 20 |
Workouts
**RX MM/MF**
For Max Reps
3 Rounds | 2 Min On | 1 Min Off
Buy In:
30/20/10x Cal Echo Bike
15x Burpee Box Jump Overs @ 24/20”
Then:
Max Deadlifts @ 135/95 in the remaining time
**RX FF**
For Max Reps
3 Rounds | 2 Min On | 1 Min Off
Buy In:
21/15/9x Cal Echo Bike
15x Burbee Box Jump Overs @ 20”
Then:
Max Deadlifts @ 95lb in the remaining time
**MASTERS RX MM/MF**
For Max Reps
3 Rounds | 2 Min On | 1 Min Off
Buy In:
25/16/7x Cal Echo Bike
12x Burbee Box Jump Overs @ 24/20”
Then:
Max Deadlifts @ 135/95 in the remaining time
**Masters RX FF**
For Max Reps
3 Rounds | 2 Min On | 1 Min Off
Buy In:
18/12/6x Cal Echo Bike
12x Burbee Box Jump Overs @ 20”
Then:
Max Deadlifts @ 95lb in the remaining time
**MM/MF INT**
For Max Reps
3 Rounds | 2 Min On | 1 Min Off
Buy In:
20/15/10x Cal Echo Bike
10x Burbee Box Jump Overs @ 24/20”
Then:
Max Deadlifts @ 135/95 in the remaining time
**FF INT**
For Max Reps
3 Rounds | 2 Min On | 1 Min Off
Buy In:
15/12/9x Cal Echo Bike
10x Burbee Box Jump Overs @ 20”
Then:
Max Deadlifts @ 95lb in the remaining time
**MM/MF Scaled**
For Max Reps
3 Rounds | 2 Min On | 1 Min Off
Buy In:
15/12/9x Cal Echo Bike
15x Burpees
Then:
Max Deadlifts @ 135/95 in the remaining time
**FF Scaled**
For Max Reps
3 Rounds | 2 Min On | 1 Min Off
Buy In:
12/9/6x Cal Echo Bike
15x Burpees
Then:
Max Deadlifts @ 95lb in the remaining time
**RX MM/MF**
6 MINUTE AMRAP
5x Synchro Hang Power Clean @ 155/105
3x Synchro Thrusters
1x Synchro Shoulder to Overhead
*Every Break = 30x DU’s
Synchro at the front rack of clean
Synchro at the top of the thruster
Synchro at the lockout of overhead press
**RX FF**
6 MINUTE AMRAP
5x Synchro Hang Power Clean @ 105lb
3x Synchro Thrusters
1x Synchro Shoulder to Overhead
*Every Break = 30x DU’s
Synchro at the front rack of clean
Synchro at the top of the thruster
Synchro at the lockout of overhead press
**MASTERS RX MM/MF**
6 MINUTE AMRAP
5x Synchro Hang Power Clean @ 135/95
3x Synchro Thrusters
1x Synchro Shoulder to Overhead
*Every Break = 30x DU’s
Synchro at the front rack of clean
Synchro at the top of the thruster
Synchro at the lockout of overhead press
**Masters RX FF**
6 MINUTE AMRAP
5x Synchro Hang Power Clean @ 95lb
3x Synchro Thrusters
1x Synchro Shoulder to Overhead
*Every Break = 30x DU’s
Synchro at the front rack of clean
Synchro at the top of the thruster
Synchro at the lockout of overhead press
**MM/MF INT**
6 MINUTE AMRAP
5x Synchro Hang Power Clean @ 115/75
3x Synchro Thrusters
1x Synchro Shoulder to Overhead
*Every Break = 30x DU’s
Synchro at the front rack of clean
Synchro at the top of the thruster
Synchro at the lockout of overhead press
**FF INT**
6 MINUTE AMRAP
5x Synchro Hang Power Clean @ 75lb
3x Synchro Thrusters
1x Synchro Shoulder to Overhead
*Every Break = 30x DU’s
Synchro at the front rack of clean
Synchro at the top of the thruster
Synchro at the lockout of overhead press
**MM/MF Scaled**
6 MINUTE AMRAP
5x Synchro Hang Power Clean @ 85/55
3x Synchro Thrusters
1x Synchro Shoulder to Overhead
*Every Break = 45x SU’s
Synchro at the front rack of clean
Synchro at the top of the thruster
Synchro at the lockout of overhead press
**FF Scaled**
6 MINUTE AMRAP
5x Synchro Hang Power Clean @ 55lb
3x Synchro Thrusters
1x Synchro Shoulder to Overhead
*Every Break = 45x SU’s
Synchro at the front rack of clean
Synchro at the top of the thruster
Synchro at the lockout of overhead press
TBD
**MM/MF**
(12 Minute Time Cap)
50x TTB
30x Cal Ski
40x Pull-Ups
30x Cal Ski
30x Pistol Squats
30x Cal Ski
20x Deficit HSPU’s (45+25/45)
30x Cal Ski
10x Bar Muscle Ups
**FF**
(12 Minute Time Cap)
50x TTB
24x Cal Ski
40x Pull-Ups
24x Cal Ski
30x Pistol Squats
24x Cal Ski
20x Deficit HSPU’s (45s)
24x Cal Ski
10x Bar Muscle Ups
**MASTERS RX MM/MF**
(12 Minute Time Cap)
50x TTB
26x Cal Ski
40x Pull-Ups
26x Cal Ski
30x 2KB FR Reverse Lunge @ 53/35
26x Cal Ski
20x Deficit HSPU’s (45/25)
26x Cal Ski
10x Bar Muscle Ups
**Masters RX FF**
(12 Minute Time Cap)
50x TTB
21x Cal Ski
40x Pull-Ups
21x Cal Ski
30x 2KB FR Reverse Lunge @ 35’s
21x Cal Ski
20x Deficit HSPU’s (45)
21x Cal Ski
10x Bar Muscle Ups
**MM/MF INT.**
(12 Minute Time Cap)
40x TTB
24x Cal Ski
35x Pull-Ups
24x Cal Ski
30x 1KB Reverse Lunge @ 70/53
24x Cal Ski
25x HSPU’s
24x Cal Ski
20x Chest to Bar Pull-Ups
**FF INT**
(12 Minute Time Cap)
40x TTB
18x Cal Ski
35x Pull-Ups
18x Cal Ski
30x 1KB Reverse Lunge @ 53
18x Cal Ski
25x HSPU’s
18x Cal Ski
20x Chest to Bar Pull-Ups
**MM/MF Scale**
(12 Minute Time Cap)
50x Hanging Knee Raises
18x Cal Ski
40x Ring Row (feet under rig)
18x Cal Ski
30x 1KB FR Reverse Lunge @ 53/35
18x Cal Ski
20x 2DB Strict Press @ 35/25
18x Cal Ski
10x Inverted Ring Row
**FF Scaled**
(12 Minute Time Cap)
50x Hanging Knee Raises
14x Cal Ski
40x Ring Row (feet under rig)
14x Cal Ski
30x 1KB FR Reverse Lunge @ 35
14x Cal Ski
20x 2DB Strict Press @ 25
14x Cal Ski
10x Inverted Ring Row
Media
Community
Event Details
Closes: Nov 11, 2021
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