FINALE Alsace Throwdown 2023

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For Time (TC 9:00)

21 Deadlift 140/90kg

15/8 Ring Muscle up

15 STOH 80/55kg

30 Chest To bar
21 Deadlift 140/90kg

21 Deadlift 140/90kg (11 Synchro / 10 to share) 

15/8 Ring Muscle up (8/4 synchro Ring /Bar + 7/4 to share ring)

15  STOH 80/55kg (8 Synchro / 7 to share) 

30  C2B (15 synchro / 15 to share)

21  Deadlift 140/90kg (11 Synchro / 10 to share)

AMRAP 5:00
60 SU UB

30 Single Cross over

1 Aller retour plate forme HSW 

AMRAP 4:00 all to share 

60 Single unders Unbroken 

30 Single Cross Over to share 

1 HSW Plate Form (Découpé en 2 parties) aller retour

For Time (TC 10:00?)

20 Wall Ball Shots 12/9kg

2 Aller retour Tank Push Pull 120kg Damper 8/6 + DB Dessus 

20 Double DB Hang clean and jerk 22,/15kg all categories

2 Aller retour Tank Push Pull 120kg Damper 8/6 + DB Dessus 

30 Wall Ball Shots 9/6kg

2 Aller retour Tank Push Pull 120kg Damper 8/6 + DB Dessus 

20/15  Bar Muscle up 

2 Aller retour Tank Push Pull 120kg Damper 8/6 + DB Dessus 

20 Wall ball shots 12/9kg

Options:

Master +45 : 15 chest to bar 

Teens & Scaled : Chest to bar 20/15 

For Time (TC 10:00)

--------------------------------

A= 20 Wall Ball Shots 12/9kg

at the same tme

B= 2 Aller Retour Tank Push

Then SWITCH

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20 Double DB clean and jerk / Slamball GTOH Synchro

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B= 20Wall Ball Shots 12/9kg

at the same tme

A = 2 Aller retour tank push

Then SWITCH

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40 Wall Ball Shots 9/6kg To share

------

20 Bar Muscle up (10 synchro Elite + 10 To share) / (5 synchro RX + 15 to share)

Then

4 Aller retour Tank push Sled To Share

AMRAP 12:00

2-4-6-8-10…
Hang Clean to share 

Rope Climb to share (partner Dead Hang)

10-20-30-40-50…

Double Unders (partner Sandbag Hold)

Elite 80/55kg

RX 70/50kg

AMRAP 10:00

1-2-3-4-5…

Hang Power Clean 

Rope Climb
10-20-30-40-50 

Double Unders

Elite 85/55kg

RX / Master 35-39 80/50kg

Master Femmes +40 40kg

Master Hommes 40-44 70kg

Master Hommes +45 70kg

Teens 70/45kg

Scaled 70/45kg

With Weighted vest 

2:00 ON / 1:00 OFF x 4 Rounds

14 Double DB Bench Press 22,5/15kg

12 Chest to bar 

10 Double DB Thrusters 22,5/15kg

Max Double DB Box step up over 60/50cm

Elites Men / Women

RX Men / Women + Mastr 35-39 Men / Women : 12/10/8

All others  Masters / Teens / Scaled : 11/9/7 with weighted vest and pull ups 

* Teens 15/10kg

With Weighted vest for one Athlete

2:00 ON / 2:00 OFF x 4 Rounds each You go I go 

14 Double DB Bench Press 22,5/15kg

12 Chest to bar 

10 Double DB Thrusters 22,5/15kg

Max Double DB Box step up over 60/50cm

For Time (TC 5:00) + 3:00

7 Strict Wall Facing HSPU

7 OHS 70/45kg

14 Strict HSPU
14 OHS 60/40

21 Kipping HSPU
21 OHS 50/35kg

Elite / RX / Master 35-30 Same Load and Gym movements 

Other Masters & Teens & Scaled 

7 Strict HSPU with Abmat + 50/35kg

14 Kipping HSPU + 40/30kg

21 kipping HSPU with Abmat + 30/25kg

A= 8 Strict wall facing HSPU // B = 16 Pull ups

10 Worm clean and jerk

A= 16 Chest to bar // B = 8 Strict HSPU

15 Worm thrusters 

A et B : 32 Synchro burpees over worm 

20 Worm Squats 

A et B = 64m Handstand walk (5m UB-dernier palier 4m)

For all categories but : 
Teams FF Elites / RX : 7 Worm Clean and jerk /  9 Worm thrusters / 12  Worm squats

For Time (TC 20:00)

2 Rounds 

1,6km Run

130m Swim

For Time 

2 Rounds

1600m Run

130m Swim