CrossFit West Chester is hosting the 1st Annual New Year Novice Partner Throwdown (same gender). This is a fun competition designed for CrossFitters who typically scale workouts at their gym and are looking for more experience in a competition setting. There will be 20 F/F and 20 M/M teams with 3 workouts and a
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 3 Rounds 600m Run 15 Pullups 15 Weighted Step ups 24/20 45lb/25lb 2 Minute Rest 3 Rounds 400m Run 10 Pullups 10 Step Ups 2 Minute Rest 3 Rounds 200m Run 5 Pullups 5 Weighted Step Ups The 6 am’ers at the Spartan Race
Strict Press: 5-5-5 Then… 8 Minute Ladder: 3-6-9-12-15… Front Squats, 135/93: Ring Push-ups Kb Swing: 70/53 Nick Doak getting his swole and flexy on
7 min EMOM Snatch (anyway)+ Hang Snatch (anyway) + OHS Then…. “WWPF” AMRAP 16 Minutes 10 Alt Power Snatch, 135/93 100m Sprint 20 Synchronized Burpees over bar 100m Sprint 30 Toes Through rings, Mix Anyway Vinnie gives WWPF 2 thumbs up
Back Squat 2-2-2 Then: 12 Min AMRAP of: 10 Thrusters 65/45(43) 10 Pull-ups Post loads and Rounds to ZEN and Comments:
EMOM 7 Minutes 1 Clean 1 Hang Clean 1 Jerk Then….. Nasty Girls 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/93 Dan Abmat and Caitlin at Barbells for Boobs
Saturday’s supplement seminar. If you have questions or are interested in more information See Jimmy, Steve or Marco. 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×2 AHAP 8 min AMRAP 12 cal row 9 Deadlifts 275/185lbs 6 Strict HSPU
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 4 Rounds 800m Run 20 Burpees 15 Ring Rows 10 Thrusters 115/73 *Row 1000m at some point during the WOD* Sam Vuong setting up his clean
Strict Press 3-3-3 Then….. Crossfit HQ Lift Off WOD AMRAP 12 Minutes 3 Power Snatches 135/103 6 Power Clean and Jerk 9 Chest to Bar Pullups 54 Double Unders Nicola Federale Puzzangara cleaning heavy weight
EMOM 7 Min Clean + Hang Clean + Jerk Then.. “WWPF” AMRAP 16 minutes 30 Shoulder 2 OH, 165/113 (Split Anyway) 20 Synchronized Hurdle Jumps, 30/24 10 Rope Climbs, Alt 1st box – 2009
Front Squats 3-3-3 Then: 50 Double Unders 30 Kettlebell Swings (1.5pood/1pood) 30 Push-ups 50 Double Unders 20 Kettlebell Swings 20 Push-ups 50 Double Unders 10 Kettlebell Swings 10 Push-ups 50 Double Unders Post Loads and times to ZEN and Comments:
