CFPYB March Throwdown

WOD 1

In a 3 minute window complete

21/16 calorie C2 BikeErg - Standing Damper 10/7

30ft single arm OH KB lunge 24/16kg - right arm

30ft single arm OH KB lunge 24/16kg - left arm

AMRAP Pull Ups

- Rest 2 minutes

- x3 rounds

- Score = total number of pull ups

Movement Standards

BikeErg

Athletes will start behind the bike, on the call of go athletes will proceed to complete 21 calories for the male and 16 calories for the female in a standing position until the calories are complete. The damper will be set on 10 for males and 7 for females.

KB OH Lunge

On the first 30ft the athlete will have the KB locked out overhead with the right hand and start behind the line, on every lunge the back knee must make contact with the floor and return to a fully locked out position. On the second 25ft the athlete will repeat with the KB in the left hand. Both feet must be fully past the line to complete each 30ft section in a standing position. 

Pull Up

In standard pull up fashion, the athlete will start hanging with full extension of the arms under the rig and proceed to perform either a strict, kipping or butterfly pull up to where the chin clearly passes the line of the pull up bar. Any discrepancy will result in a no-rep. Deal with it bitches. 

12:00 To Build Max Clean

Athletes will have 12:00 to build to a 1RM hang clean + front squat

Athletes must completre a lift at the required increments before qualifying for the next load

Male Loading

80kg - 90kg - 95kg - 100kg - 105kg - 110kg - 115kg - 120kg - 125kg

Female Loading

40kg - 45kg - 50kg - 55kg - 57.5kg - 60kg - 62.5kg - 65kg - 67.5kg 

Logistics

Athletes will have 12 minutes to complete the lifts at their own speed. Each athlete must complete the required loading sequence to qualify for the next load.

If an athlete manages to complete the ladder then he or she will be allowed to complete any extra lifts of their choosing.

The lift must be fully completed in a squat fashion. As long as the bar is off the floor by the time cap, it will be counted.

If an athlete is unable to complete the ladder, the score will be the time the heaviest load is completed + the load completed.

Score 1 = Time heaviest load is lifted

Score 2 = Total Accumulated Load

In a 15:00 Window Athletes Will Complete

Part A)

1 mile run

100 wall balls 9/6 to a 10ft/9ft target

Part B)

AMRAP burpee box jump overs 24"/20"

**This is a workout scored in 2 parts

Score 1 = Time for completed 1 mile run + 100 wall balls

Score 2 = Number of burpee box jumps accumulated

Movment Standards

Run

At the call of go, athletes will proceed to complete a 1 mile run loop

Wall Balls

In standard CrossFit fashion the hips must pass the knee (parallel) in the squat position and the ball must make contact with or above the required height being 10ft for the males and 9ft for the females. If either of these standards are not met then it will result in a no rep.

Burpee Box Jump Overs

Chest and thighs must make contact with the floor at the bottom, the jump must be taken off with two feet and the rep will be counted when the athlete reaches the other side of the box

Number of Burpee Box Jumps Completed In remaining time