T-Town Throwdown

Workout will be released the day of event...

For time:

10 Front Squats; 125/185

Traverse Monkey bars

10 sandbag clean w/ladder climb; 100/150

Traverse Monkey Bars

10 Front Squats; 125/185

30-20-10 

Kipping Pull Up 

KB Push Press; 35/53

80' DBL KB OH Walking Lunge; 35/53

1. Athletes will begin the workout on the opposite side of the room from their pull up bar. Upon go they may advance to their bar.
2. Pull ups must be perfromed facing outward with the chin breaking the horizontal plane of the bar for a rep to be considered good. 
3. The KB PP must pass below the chin and finish in full extension covering the ears for reps to count. 
4. KB's must remain overhead and locked out to the best of the athletes ability during the active lunge for reps to count. If an athlete fails to do so during a rep, the judge will call them back to their last successful rep. 
5. Athletes may bring feet together to gather themselves during the lunge portion. However shuffle steps are not allowed and will be considered no reps. 
6. The lunge portion will be considered completed when the athlete has both feet across the line with both KBs locked out and overhead

10/11 min to complete the following 

2000m Row

Score will be total time. 

Reamaining time in window will be used as rest prior part b.

1. Athletes will start on the rower with a 2000m countdown
2. Athletes may not touch the rower handle until the work block begins
3. Upon completion of the row distance, athletes may use the remainder of the interval as rest

Upon completion of part A, athletes will rest the remainder of the given time window. At end of the window athletes will complete the following:

3 min amrap for reps

DB Snatch; 35/50

1. Athlete must complete snatches in designated area 
2. Rep begins with the DB on the floor and ends with full extension overhead
3. Both heads of the DB must touch the floor at the same time on the return and again must finish with full extension at the top

Classic CrossFit strength laddder! 

1 bar on the minute until failure or completion of the laddder. 

Athlets may either snatch or c&j the designated load and will have the full mintute to do so. As long as the bar is made in one of the two styles of lifts the athlete may move on. 

Succesful snatches will carry a higher point value than c&j's. 

So snatch it until you can't!!

Female Loading:

150-155-160-165-170-175-180-185-195-205

Male Loading:

225-235-245-255-265-275-285-295-305-315

Turn'n Burn 

Athletes will complete the following work block in a 5 min window:

10 burpee box jump over; 20/24

18/24 Cal Concept 2 Bike 

1. Athletes will have 5 min to complete the work block 
2. Work block begins when the athlete hears go 
3. Any style burpee may be used: lateral, box facing, etc.
4. Both feet must touch the box at the same time for the rep to count 
5. Rep is complete after both feet touch the floor on the opposite side of the box
6. Bike may be set to the athletes personal specifications 
7. This is an elimination style workout. The Slowest 1-2 times will be dropped each round until the final 2 athletes remain