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30 March 2019 – “AllSport CrossFit HotDog WOD”

29
Mar

30 March 2019 – “AllSport CrossFit HotDog WOD”

30 March 2019 – HotDog WOD!!!!

 

Event 1

RX

40 Burpees Over Bar

then,

10 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Shoulder to Overhead

*switch every 10 Burpees Over Bar

**switch each round of DT

SCALED

40 Burpees Over Bar

then,

10 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans

6 Shoulder to Overhead

*switch every 10 Burpees Over Bar

**switch each round of DT

Event 2 

RX

Run 4 Laps w/ Wreck Bag (70/50)

75 Calorie Bike

75 Weighted Step Ups (70/50, 20” box)

*athlete #1 will carry bag laps 1, 2 and athlete #2 will carry bag laps 3,4

**athletes will work at the same time on the bike and step ups

***athletes can switch as needed

SCALED

Run 4 Laps w/ Wreck Bag (35/20)

75 Calorie Bike

75 Weighted Step Ups (35/20, 20” box)

*athlete #1 will carry bag laps 1, 2 and athlete #2 will carry bag laps 3,4

**athletes will work at the same time on the bike and step ups

***athletes can switch as needed

****female athletes will carry 20# Med Ball

Event 3

RX

8 minute AMRAP:

50 Thrusters (95/65)

50 Snatches (95/65)

30 Thrusters (135/95)

Max Effort Snatches (135/95)

*switch as needed

**score total reps

SCALED

8 minute AMRAP:

50 Thrusters (75/55)

50 Snatches (75/55)

30 Thrusters (95/65)

Max Effort Snatches (95/65)

*switch as needed

**score total reps

Event 4

RX

300 Double Unders

30 Deficit Handstand Push Ups (4/2)

10 Rope Climbs

30 Deficit Handstand Push Ups (4/2)

300 Double Unders

*switch every 150 Double Unders

**switch every 15 Handstand Push Ups

***switch every Rope Climb (both athletes do 5 Rope Climbs)

SCALED

400 Single Unders

60 Hand Release Push Ups

60 Knees Raises (holding onto rope)

60 Hand Release Push Ups

400 Single Unders

*switch every 100 Single Unders

**switch every 15 Hand Release Push Ups

***switch every 15 Knees Raises

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