B3 - Beasts, Beers, and Barbells - CrossFit Redemption

WOD 1 - “Jello Legs” 

On an 11-minute running clock:

RX - 
(3A) Buy-In: 2-minute max calorie bike

THEN:

150 Double-Unders
60 Toes-to-Bar

THEN:

(3B) AMRAP Wall Balls (30#/20#) in Remaining Time

SCALED - 
(3A) Buy-In: 2-minute max calorie bike

THEN:
100 Hurdle Hops
60 Hanging Straight-Leg Raises

THEN:
(3B) AMRAP Wall Balls (20#/14#) in Remaining Time

Score:

     3A – Total Calories:

     3B – Total Wall Balls:

FLOW: The athlete will begin biking. Once the 2 minutes are up, they will start the double-unders or hurdle hops. Once that is done, the Athlete will start their toes-to-bar or leg raises. After they complete the toes-to-bar or leg raises, the Athlete will do wall balls for the time remaining.
 

WOD 1 - “Jello Legs” 

On an 11-minute running clock:

RX
(3A) Buy-In: 2-minute max calorie bike

THEN:
150 Double-Unders
60 Toes-to-Bar

THEN:
(3B) AMRAP Wall Balls (30#/20#) in Remaining Time

Scaled
(3A) Buy-In: 2-minute max calorie bike

THEN:
100 Hurdle Hops
60 Hanging Straight-Leg Raises

THEN:
(3B) AMRAP Wall Balls (20#/14#) in Remaining Time

Score:

(3A) – Total Calories:

____________________________________________________________
(3B) - Total Wall Balls:

____________________________________________________________

WOD #2 – Snatch Complex Ladder

Snatch Complex:  

Snatch + Overhead Squat

RX Divisions:

Men:  

155  -  185  -  205  -  225  -  245  -  255  -  265  -  275 lb

Women:

 105  -  125  -  145  -  155  -  165  -  175  -  180  -  185 lb

SCALED Divisions:

Men:

 95  -  115  -  135  -  155  -  175  -  185  -  195  -  205 lb

Women:

 65  -  85  -  95  -  105  -  115  -  125  -  130  -  135 lb

Score:

Weight of heaviest complex completed:

_____________________________________________

FLOW: The clock will be set to 2:00 intervals. Athlete will start waiting to step up to the bar. The athlete will step up to their first weight and perform one snatch. They will stand up from that snatch and then complete one overhead squat. They will wait at that station until the timer beeps at 2:00. Then they will step into their next station. Athlete may take as many attempts as necessary at each station. The complex must be completed within the 2-minute period to count.

WOD 3 – “Muscle Mary”

15-minute time cap

RX
6 Rounds for Time:
5 Ring Muscle-Ups
10 Handstand Push-Ups
15 Hang Squat Cleans (135#/95#)

SCALED
6 Rounds for Time:
5 Ring Pull-Ups
5 Wall Walks
15 Hang Squat Cleans (95#/65#)

SCORE:
Time completed.

Add :01 for each rep not completed by time cap. (will be calculated by Scoring team)

FLOW: Athlete will jump up to the rings and start their Muscle-Ups/Pull-Ups. Once they have completed those, they will go to the wall and perform the Handstand Push-Ups/Wall Walks. Once all Handstand Push-Ups/Wall Walks are completed, they will go to the pre-loaded bar and complete 15 Hang Squat Cleans. They will continue until all 6 rounds are done or the clock hits 15 minutes.

TIME COMPLETED:    __________________________

IF TIME CAPPED:

ROUNDS COMPLETED:  

____________________________________________

REPS COMPLETED (25 PER ROUND):

_____________________________________________

WOD 4 – “Pick Your Poison”

RX / SCALED

21-15-9
Alternating Pistols / Alternating Lunges (50#/35#)
Bench Press (135#/95#)  / (95#/65#)
Burpee Box Jump Over (24”/20”) / Burpee Box Over (24”/20”)

-OR-

3 Rounds for Time:
15 Alternating Pistols / Alternating Lunges (50#/35#)
15 Bench Press (135#/95#) / (95#/65#)
15 Burpee Box Jump Over (24”/20”) / Burpee Box Over (24”/20”)

-OR-

45 Alternating Pistols / Alternating Lunges (50#/35#)
45 Bench Press (135#/95#) / (95#/65#)
45 Burpee Box Jump Overs (24”/20”) / Burpee Box Over (24”/20”)

SCORE:

TIME COMPLETED:

_____________________________________________

(IF TIME CAPPED) ROUNDS or REPS COMPLETED:

_____________________________________________

*135 Reps possible for each workout option

*Add :01 for each rep not completed by time cap. (Calculated by scoring team)

FLOW: You have three different rep schemes to choose from for this workout. Before the workout starts, you will declare to the judge which workout you will do.