W.O.D #1

9 Min AMRAP

6 Burpee Box Jump Overs 24/20"

9 Power Snatches

Rx(Heavy)  #115/75    Maters #95/65 
Scaled (Light)  #75/55   Maters #65/45


Standards-

Partner 1 will complete a full round before tagging partner 2 in to complete a full round.

Burpee Box Jump Overs- Rx athlete must jump back with 2 feet, chest must touch ground, jump forward with 2 feet and jump on box with 2 feet take off. Scaled athletes may step back, must touch chest to ground, step forward and may do step ups. 24" Box for men both divisions and 20" box for females both divisions.

Power Snatch- Weight starts from ground and in one motion must be caught over head with hips above parallel. 


W.O.D #2

Chipper

100 Thrusters

100 Toes to Bar

*25 Double Under anytime tag partner in

12 Min Cap

Standards 

Thrusters- After weight is brought to the shoulders, athlete must squat below parallel then come to full extension pressing the bar overhead in one motion.

RX (Heavy)- #95/65   Masters-#85/55

Scaled (Light)- #65/45   Masters-#55/35

Toes to Bar- Athlete must start in a hanging position with feet behind the bar. Both feet will come up and the toes will touch the bar at the same time. The feet must come behind the bar between each rep.

Knee Raises-  Athlete must start in a hanging position with feet behind the bar. Athlete will then raise both knees till they are higher than their hips. The feet must come behind the bar between each rep. 4 Knee Raises count as 1 rep.

Double Unders- The rope must pass under the feet 2 times for every 1 jump.

Single unders- Rope passes under feet once every jump. 125 Single unders and 2 burpees if not doing double unders.

W.O.D #3

Muscle Up Clean Ladder

10 Min Time Cap

Men Must complete 4 muscle ups then 2 power cleans at the listed weights before tagging in females.

Muscle ups can be scaled to

*15 Chest to bars

*21 Pull ups

*20 Ring Rows

Sun, September 30, 2018 8:00 AM - 6:00 PM Eastern Standard Time
Crossfit Harbor Springs
611 Woodview Dr, Harbor Springs, Michigan, United States
Crossfit Harbor Springs

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