CrossFit Yas Black Partner Throwdown

Workout Flow - Each team at the start will have a designated pull-up bar. Athletes begin here. On 3,2,1 GO! Athlete 1 can run to the ski to begin 50 cals. They can tag athlete 2 at any time, but the 'non-working' athlete must remain behind the pull-up bar. After the 50 cal ski is completed, one athlete can move onto section 2 and begin the 40 DB Hang Clean and Jerk. They can change when they see fit but the 'non-working' athlete must remain behind the pull-up bar. After completing 40 reps, both athletes return to the pull-up bar before completing 40 TTB (or 60 sit ups) and 20 pull-ups (or 40 jumping pull-ups). After this, one athlete can proceed to the final section and begin the 10 ground to overhead (snatch or clean and jerk), whilst the 'non-working' athlete remains at the pull-up bar. Once 10 reps are complete between the team, the workout ends when both athletes are under the pull-up bar. 

Workout Flow - On 3,2,1 GO! athletes will run from the back wall to the front where the first section will be. Here the athletes must complete 50 DUs / 100 SUs between them (e.g. one athlete could do 25 DUs and the other 50 SUs). After this, the athletes must complete 18 single-arm thrusters, reps can be split between the athletes anyhow. The athletes then return to the skipping section to complete 100 DUs or 200 SUs between them. The athletes then proceed to move the DB to the next section and complete 30 single-arm hang snatch. After this, they complete 150 DUs or 300 SUs before moving the DB to the final section and complete 42 single-arm devil press. The workout ends when both athletes run back to the wall.

6 Rounds (YGIG Per Round)

15/12 Cal Assault Bike

10 Burpee Box Get Overs @30”

15 Wallballs

(Time cap – 20 Mins)

Workout Flow - On 3,2,1 GO! Athlete 1 can begin to row, whilst athlete 2 can begin to attempt a 1RM clean and jerk. The athletes can choose to switch whenever they like during the 9 minute time cap. The score of workout 1a will be the total metres accumulated by the team.
The score for workout 2b will be the total of the heaviest successful lifts for both athletes combined. Any variation of clean and jerk is allowed.

Workout Flow - On 3,2,1 GO! Athlete 1 can begin to row, whilst athlete 2 can begin to attempt a 1RM clean and jerk. The athletes can choose to switch whenever they like during the 9 minute time cap. The score of workout 1a will be the total metres accumulated by the team. 

The score for workout 2b will be the total of the heaviest successful lifts for both athletes combined. Any variation of clean and jerk is allowed.