Back to the 80's Crossfit Competition

Calories on bike

Immediatly (no rest between) following 3.1 & 3.2 athletes will have 7min to establish a team snatch complex total.

Snatch complex

1 Power snatch + 1 Hang squat snatch + 1 Overhead squat

In the power snatch hip crease may not go go below the knee. In the Hang squatch snatch barbell may no go below the knee and hip crease must be below the knee in the squat position. Overhead squat hip crease must go below the knee and then fully stand up in a controlled manner for the lift to count. 

If Athletes drops the barbell at anytime then rep will not count. Only team members may help load the bar. 

Score is total weight of all three team members heaviest completed lift. 

40-20-10

Synchronized burpees over the bar

Thrusters 65#

2 athletes at a time preform the burpess over the bar. 1 athlete rests. Split however needed. After the 40 burpess are completed you will then move onto 40 thrusters. 1 athlete works at a time while the other 2 rests. Split as needed.

Score is time

4 rounds for time

350m Team run

40ft Filly lunge (1 pood - 35DB)

12 Clean & jerks 125#

40ft Filly lunge

Round starts off with a team 350m run.

Filly lunge (dumbell overhead, kettlebell in front rack) will be broken into 20ft sections. Athletes must fully complete 20ft before dropping weight or switching teammates. At the 20ft mark team may switch athletes but is not required. Athlete may choose what arm they want overhead and in front rack.

Clean & Jerks can be broken up any way desired, between team members.

Final filly lunge rules are the same as listed above.

Score is time. If team fails to complete the 4 rounds, 1 second for every rep will be added to time. Team run counts as 1 rep. 

8 min AMRAP

Partner 1: Completes 1 round of 

• 10 Box jump overs  24"
• 10 GHDs
• 3 Wall walks  

Partner 2: Max calories on the bike

Partner 3: Rests

Round robin style workout. When partner 1 finishes he will then rest, partner 2 now moves to the triplet, partner 3 goes on the bike and so on for 8 minutes. All athletes must move to each station in order and athletes cannot move to the next station until the triplet is completed. 

Box Jumps: Athletes must take off with two feet, land on top of the box, and jump or step off the box. Athletes DO NOT have to be fully extended at the top of the box.

Situps: Athletes may use an abmat, both hands must touch ground over their head at the start of the rep and touch in front of their feet at the end of the rep. 

Wall Walks: Athletes must start facedown on the ground before the start of each rep. Athletes will walk backwards until their hands touch the designated tape mark before they can make their way down. 

Score is as follows

3.1: rounds and reps

3.2: Calories on the bike