Friday, November 17, 2017
Class:
QuickFit
Workout Name:
None
Description:
3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge
Performed by 4 athletes
Podium
Male RX:
11:45
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Warmup:
1 Round
30 Wall Balls
60 Dus
15 WB
20 DUs
30 Wall Balls
60 Dus
15 WB
20 DUs
Workout Name:
None
Description:
Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1
Heavier than Week 3 (11/3/2017)
Snatch Pull 4x1
Snatch Deadlift 4x1
Heavier than Week 3 (11/3/2017)
Class:
All
Workout Name:
None
Description:
4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00
Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups
Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round.
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00
Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups
Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round.
Performed by 3 athletes
Podium
Male RX:
21 reps
Female RX:
Male Scaled:
160 reps
Female Scaled:
49 reps
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Class:
Competitor Extra
Workout Name:
None
Description:
10 Rounds
15 Box Jump Overs
4 Deficit (4/2"") HSPU
Rest :30
15 Box Jump Overs
4 Deficit (4/2"") HSPU
Rest :30
Performed by 1 athlete
Podium
Male RX:
11:01
Female RX:
Male Scaled:
Female Scaled:
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