The Heavy One - Part A

Athletes will have 8 minutes to find the heaviest load for the following complexes. Score is summary of total weight lifted.


1 Snatch
1 Hang Snatch


1 Clean
1 Hang Clean
1 Front Squat

All movements must be performed unbroken without putting the bar down. Snatch/clean can be muscle, power, split, squat. 

1 min rest and then…

Master's Division

One partner will clean the bar up to the rack. Partner two will then press the bar overhead. Any style can be used for the clean and the overhead press, however the weight must be the same! 

The Heavy One - Part B

For Time:

30 Alt KB Snatches (35/53)(26/35)
​​​​​​​30 Alt KB Clean and Jerks (35/53)(26/35)

Time Cap: 5 minutes

Movements can be done in any order, but one partner must complete all 30 reps before the other partner can start on the second movement. Athletes must complete all 30 reps of whichever movement they choose to do. KB must touch the ground between each rep.

Master's Division

Strip the bar to half of the weight of 1A, Then...

For Time:

30 Clean and Jerks

P1 must perform 15 before P2 finishes the second set of 15. 

The WTF One

For Time:

8 Synchro Burpees
10 Wall Balls (14/20)(9’/10’)
1 Rope Climb (12')
8 Synchro Burpees
20 Wall Balls
2 Rope Climbs
8 Synchro Burpees
30 Wall Balls
3 Rope Climbs
​​​​​​​8 Synchro Burpees
40 Wall Balls
4 Rope Climbs
8 Synchro Burpees
50 Wall Balls
5 Rope Climbs

Reps can be split however, except for the burpees that must be done synchro.

Scaled will perform up-downs, 2 pull to stands per rope climb and wall balls at (10/14#) to the same target height.

Time Cap: 12 minutes

Master's Division

Will perform 5 up-downs, 2 pull-to-stands per rope climb and wall balls at (8/10#) to the green target for ladies, tan for gentlemen. Full depth on the squat for wall balls will not be necessary.


Pull-to-stand: athlete must start fully laying down (shoulders, hips, etc on ground) and pull themselves to full standing. Athlete should be able to let go of the rope at full standing and remain upright. 

Synchro Burpees: both athletes must be on the ground at the same time with chest, thighs touching the ground and jump/clap in unison at the top for the rep to count. 

Synchro Up-Downs: both athletes must meet in plank at the bottom at the same time.

The One That Never Ends

3 Rounds for reps:
:45 ON/:15 OFF
- Box Jump Over (20/24"))
- Row
- Shoulder to Overhead (55/75#)
- Odd Object Ground to Over the Shoulder 

Partners will alternate stations so one athlete will work for the full :45. 

Tiebreaker: Cals on the Rower

Scaled: box step overs, 35/55 on S2OH, Knee Raises

Master's Division

Same as scaled, but both men and women will use 20 inch box for step overs and perform sit-ups


Box Jump-Overs/Step-Overs: Box facing and lateral are both allowed. Hips do not need to open at the top. For Jump-Overs both feet must leave the ground at the same time, land on top of the box, and can either step down or jump down.

Shoulder-to-Overhead: can strict press, push press, push jerk, split jerk. Rep counts with bar is fully locked out overhead with arms, hips, legs fully straight.

TTB/Knee Raises: Can use box, plates to assist getting up to the rib, but athlete must be able to demo a dead hang if asked.

Odd Object Ground to Over the Shoulder: object must come from the ground and up and over the shoulder. Athlete must fully lock out legs and hips before tossing the object over the shoulder for the rep to count. 

Sat, February 4, 2023 9:00 AM - 1:00 PM Eastern Standard Time
CrossFit Pine Creek

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