CFPYB Partner Throwdown

WOD 1 

In a 4:00 Window

30/20 calorie row

10 synchro burpee box jumps 24"/20"

AMRAP Single Arm Hang DB Snatch 1 x 22.5/15

Rest 1:00

x 4 Rounds

Rounds 1&3:

Partner 1 - Row

Partner 2 - Hang from rig

Rounds 2&4:

Partner 1 - Hang from rig

Partner 2 - Row

Movement Standards 

Rowing / Hang From Rig

At the call of 3,2,1, go... athlete 1 will begin to row 30 cals for the males, 20 cals for the females. If at any point the athlete hanging from the rig is to drop, athlete 1 must stop rowing. Any calories accumulated after the partner has dropped will not be counted and added to the total.

Burpee Box Jumps

In standard CrossFit fashion, the chest and thighs of both athletes must touch the floor at the same time at the bottom of the rep, to complete the rep both athletes must be on top of the box standing at full extension of the ankles, knees and hips

Single Arm Hang DB Snatch

To start the rep both athletes will bring the DB to the hang position before moving it in one fluid movement from below the hip to a full locked out position overhead with a locked out elbow and under full control, the synchro rep will be counted when both ahtletes finish in this position at the same time.

In a 10 Minute Window

Both athlete will complete the following sequence

30 x clean and jerk @ 60kg/40kg

20 x clean and jerk @ 70kg/45kg

10 x clean and jerk @ 80kg/50kg

If the athletes complete the ladder, they will then have the remainder of time to complete as many clean and jerks at 90kg/55kg

This is a 2 part score workout

Score 1 = Total repetitions at 90kg / 55kg

Score 2 = Accumulated load of heaviest successful clean and jerk from both athlete

**Tiebreaker = Last rep completed of the 30/20/10 sequence

Movement Standards

In a standard clean & jerk fashion, the barbell must pass from the floor, to the shoulders and finish overhead in two separate movements. Athletes do not need to stop at the shoulders but the barbell must show contact with the front rack before passing to a position overhead where the arms, knees and hips and fully and clearly locked out with the barbell under full control for the rep to count.

Basically no snatching, and if you're gonna go full send just make sure to show the judge you can control the bar overhead. Any unsure reps will not be counted and if you have a problem with the judges (volunteers giving up their saturday for you to be Fich Roning) then please come see me, B93.

Highest accumulate succesful lift from each athlete

WOD 3

In 15:00

Part A)

3 rounds each

Athlete 1: Ski for meters

Athlete 2: Run 200m

Part B)

In the remaining time AMRAP

5 barbell worm squats - right

5 barbell worm squats - left

10 barbell worm push press

60kg / 40kg

Movement Standards

Run Ski

Run and ski

Barbell Worm Movements

These will be covered on the day because there's too many stupid people in the world

WOD3B

Reps accumulated in the barbell complex, every completed rep is a scored point

5 barbell worm squats - right

5 barbell worm squats - left

10 barbell push press

= 20 reps