DT with a Double Twist

RX

*10 Min CAP*

For time:

Each athlete must complete 3 rounds and is alternating with their teammate at each movement

3 Rds

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

3 S2O

Increasing loads each round

Round 1: 135/95

Round 2: 155/105

Round 3: 175/115

T1 completes 12 Deadlifts, then T2 completes 12 Deadlifts

T1 completes 9 Hang Power Cleans, then T2 completes 9 Hang Power Cleans,

Etc.. finish in this fashion until T1 & T2 have completed the full round.  Once an athlete completes their 3 S2O, they may build their next bar.

Any incomplete reps at the 10 minute mark will be added as seconds onto the 10 minutes.

Scored as fastest time.

COMMUNITY

*10 Min CAP*

For time:

Each athlete must complete 3 rounds and is alternating with their teammate at each movement

3 Rds

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

3 S2O

Increasing loads each round

Round 1: 95/55

Round 2: 115/65

Round 3: 135/75


T1 completes 12 Deadlifts, then T2 completes 12 Deadlifts

T1 completes 9 Hang Power Cleans, then T2 completes 9 Hang Power Cleans,

Etc.. finish in this fashion until T1 & T2 have completed the full round.  Once an athlete completes their 3 S2O, they may build their next bar.

Any incomplete reps at the 12 minute mark will be added as seconds onto the 10 minutes.

Scored as fastest time.


Standards

Deadlift - Bar starts at the floor and ends with knees and hips locked out.

Hang Power Clean - Hips must start open/extended for first rep. Bar must stay above the knee for each rep.

Front Squat - With a barbell in the front rack, full squat with hip crease below the knees and full hip and knee extension at the top.

S2O - Bar must start from the shoulders and end overhead with knees, hips and elbows locked out and feet under the shoulders or closer under control.

Descending Chipper

RX

15 Min

*9 Min Cap*

For time:

100 Double Unders

80 Wall Balls 20/14 – 10’

60 C2B Pull Ups

40 Box Jump Overs 24”

With 6 min left:

Athlete 1 will have 3 Minutes to find a Max Snatch

Athlete 2 will have the final 3 Minutes to find a Max Snatch

Score is total of Heaviest Snatch for each athlete

2 Scores: Scored as fastest time + heaviest combined lift

Anytime between the finish of Part 1 and the lift can be used to rest and/or practice lifts.  None of the lifts during this time will count towards your score.

If you're unable to complete the work of inside of 9 Min, any remaining reps will be added as seconds.

COMMUNITY

15 Min

*9 Min Cap*

For time:

100 Singles

80 Wall Balls 14/10 – 10’

60 KB Swings 53/35

40 Box Jump/Step Overs 20”

With 6 min left:

Athlete 1 will have 3 Minutes to find a Max Snatch

Athlete 2 will have the final 3 Minutes to find a Max Snatch

Score is total of Heaviest Snatch for each athlete

2 Scores: Scored as fastest time + heaviest combined lift

Anytime between the finish of Part 1 and the lift can be used to rest and/or practice lifts.  None of the lifts during this time will count towards your score.

If you're unable to complete the work of inside of 9 Min, any remaining reps will be added as seconds.

Max Snatch Total

In final 6 Min of 15 Min Time, complete any style of Snatch - Squat, Power, Split, etc.

*Hang Snatches are NOT permitted.

Score is based on the highest combined Snatch weight for the team.

You will be able to pre-set your first barbell before starting the 15 min workout.

All bars must have on clips for lift to count and lowest plates used are 2.5lbs.

Plates available for both athletes to use are:

2 - 45's

4 - 25's

4 - 10's

2 - 5's

2 - 2.5's

If you need more weight, please let us know when signing up.

Floater: Ski Throw Sprint

FLOATER

200m Ski Erg

10 Strongman Bag/Slam Ball Tosses Over the Shoulder

200m Sprint

T1 completes a 200m Ski, 10 Strongman Bag/Ball Tosses Over the Shoulder and a 200m Run with Plastic Cone. T1 will place the cone at the 100m mark and run back and tag T2.  T2 completes the same and picks up the cone at the 100m mark and brings it back.  Once the cone is on the mat time will be stopped.

Score is lowest time.

Standards:

Ski - Rowers are set to 200 and count down.  You may not exit the Ski Erg until 200 shows on the screen. T2 can pre-position on the Ski Erg while T1 is working but must wait for T1 tag to start.

Strongman Bag/Ball Tosses - The bag must start on the ground for each rep.  You must be standing up (hips and knees locked out) when Bag/Ball crosses over the shoulder.

No-Reps

Ski Erg - exiting the Ski Erg before 200m is reached - 5 Sec Penalty.

Strongman Bag/Ball Toss - Bent hips and/or knees as Bag/Ball crosses over the shoulder. Ball/Bag not going over the shoulder.

Run - Not placing the cone in the correct spot at 100m Mark - 10 Sec Penalty

RX

M/F - 100/80

Community

M/F - 80/50

Midline Massacre

RX

10 Min

For time:

2 Rds

20 Cal ECHO Bike

20 T2B

Then:

2 Rds

20 Front Rack Forward Lunges 135/95

20 Lateral Burpees (2-footed jump over)

Then in remaining time complete as many reps as possible of Ring Muscle Ups.

COMMUNITY

2 Rds

20 Cal ECHO Bike

20 Hanging Knee Raises

Then:

2 Rds

20 Front Rack Forward Lunges 95/65

20 Lateral Burpees (may step over)

Then in remaining time complete as many reps as possible of Hand-Release Push Ups.

Alternate work however you see fit.

Max R. Muscle Ups/H.R. Push Up

In remaining time of 10 MIn Complete:

RX

Max Ring Muscle Ups

Community

Max Hand Release Push Ups

Sat, June 9, 2018 7:00 AM - 2:00 PM Eastern Standard Time
CrossFit OTG
3330 Bargaintown Rd Suite 1, Egg Harbor Township, New Jersey, United States of America
CrossFit OTG
A Community whose main focuses are safety, support and fitness.
We specialize in constantly varied, functional movement performed at varying intensity levels.
It's time to team up and throwdown!

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