Masters Division Announced - Couples Crush

June 6, 2017

Warmup
500m Row
Good Mornings
15 Chin Ups
1:00m Plank
Foam Roll

Skill
1 min amrap clean & jerk (95#/65#)
2 min rest
1 min amrap clean & jerk (135#/95#)
2 min rest
1 min amrap clean & jerk (155#/105#)
2 min rest
1 min amrap clean & jerk (185#/125#)
2 min rest
1 min amrap clean & jerk (205#/135#)
2 min rest
1 min amrap clean & jerk (225#/155#)
*record total amount of reps
*if working with a partner or 2 partners, go on alt minutes


WOD

5 rounds for time:
3 Hang Power Snatches (115/75)
6 Overhead Squats
9 HR Pushups 
11 Wallballs

Couples Crush 
Rx, Scaled, Masters

WOD 1 - (15:00)
Jackie 
Fran 
Grace

*Scored as 4 separate workouts. Each lady is worth an individual score along with the total time for all three workouts. 

Masters weights will be 
Jackie 45/35
Fran 95/65
Grace 115/75

Scaled weights will be 
Jackie 45/35
Fran 65/55 (Pullups will be KB Swings 1/.75)
Grace 95/65

WOD 2 (6:00)
Each Partner will build to a 3 rep max Hang Clean 

WOD 3
RX
9 Min AMRAP
60 Wallballs 20/14
50 Box Jump Overs 24/20
40 DB Snatch 50/35
30 T2B

Masters
9 Min AMRAP
60 Wallballs 20/14
50 Box Jump Overs 24/20 (step ups are allowed)
40 DB Snatch 50/35
30 T2B

Scaled
9 Min AMRAP
60 Wallballs 14/10
50 Box Jump Overs 24/20 (step ups are allowed)
40 DB Snatch 35/20
30 Abmat Situps

 

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