CrossFit Solent Member Throwdown

AMRAP 13 minutes

0:00 - 8:00
9 Deadlift (70/47)
6 Hang Power Clean
3 Wall Walks

8:00- 9:00 rest

9:00 - 13:00
9 Synchro Air Squats
6 Synchro Push Ups
3 Synchro Shuttle Runs

 
Teams will split the reps for part A however they wish. Part B all movements must be synchro.

SCALING

Deadlift and hang power clean must be the same for each athlete (ie male and females can have different weights but not different weights for each movement)

Wall walks can be scaled to half wall walks or bear crawl

Athlete A 1RM Snatch 

Athlete B 1RM Clean

One athlete must perform a 'squat' variation of the lift whilst the other athlete must perform a 'power' version of the lift.

One athlete must perform a 'hang' variation of the lift, one athlete must perform the lift from the floor.

Eg, if athlete A completes a hang squat snatch, Athlete B must complete a power clean.

Athletes will be in groups of around 4-6 with others lifting the same weight and have 20 minutes to complete.

To even out the mixed pairings, women will have a co-efficient of 1.4 applied to their lift. 

1000m row
75 toes to bar
500 double unders
- every break the team will complete 3 sandbag cleans

Teams may split reps as they wish

 Scaling:

knee raises instead of toes to bar

750 single unders instead of double unders

30 bar muscle ups* (split)

30 burpee box jump overs (split) 24/20"

30 dumbbell thrusters (22.5/15 kg) synchronised

*scale to chest to bar or pull ups