St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Burg Battle 12/01/2018

30
Nov

Burg Battle 12/01/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit

#25DaysOfSweatmas Assignment

Metcon (Time)

Accumulate 5 minutes in the plank hold

Metcon

1RX: Metcon (Time)

WOD 1 Rx

2 Rounds For Time

15 Synchronized Snatches 115/85

10 Synchronized Partner Bar Facing Burpees

5 Rope Climbs (15′)

Cap: 10 minutes

1 INT: Metcon (Time)

WOD 1 Intermediate

2 Rounds For Time

15 Synchronized Snatches 95/65

10 Synchronized Partner Bar Facing Burpees

5 Rope Climbs (12′)

Cap: 10 minutes

1 BEG: Metcon (Time)

WOD 1 Beginner

2 Rounds For Time

15 Synchronized Snatches 65/45

10 Synchronized Burpees

10 Rope Walk-ups (to set height)

Cap: 10 minutes

Metcon

2 RX: Metcon (Time)

WOD 2 Rx

2 Rounds For Time

50 Toes-2-Bar

400m Run

50 Wallballs 20/14

400m Run

Runs are performed together

2 INT: Metcon (Time)

WOD 2 Intermediate

2 Rounds For Time

50 Knees-to-chest

400m Run

50 Wallballs 14/10

400m Run

Run must be done together

2 BEG: Metcon (Time)

WOD 2 Beginner

2 Rounds For Time

50 Knee Raises

200m Run

50 Wallballs 10/6

200m Run

Run must be done together

Metcon

3 RX: Metcon (Weight)

WOD 3 Rx

Clean + Hang Clean and Jerk

Women go first, 3 minutes on the clock to complete heaviest set

(If there is any time left the male can perform max front squats in the time remaining. Each rep counts as 1 additional pound.)

Men go at the 3 minute mark and have 3 minutes to complete heaviest set

(If there is any time left the female can perform max deadlifts in the time remaining. Each rep counts as 1 additional pound.)
Example

Female goes first gets 100 pounds for her complex. She has maxed out and the clock says 2:30 so the guy does 12 front squats with the 100 pounds in the remaining 30 seconds. The female gets a score of 112 pounds.

The male then immediatly goes and gets 200 pounds for his complex. The clock says 2:45 so the female athlete gets 4 deadlifts within the remaining time. The male gets a score of 204.

The teams total score is 316

3 INT: Metcon (Weight)

WOD 3 Intermediate

Clean + Hang Clean and Jerk

Women go first, 3 minutes on the clock to complete heaviest set

(If there is any time left the male can perform max front squats in the time remaining. Each rep counts as 1 additional pound.)

Men go at the 3 minute mark and have 3 minutes to complete heaviest set

(If there is any time left the female can perform max deadlifts in the time remaining. Each rep counts as 1 additional pound.)
Example

Female goes first gets 100 pounds for her complex. She has maxed out and the clock says 2:30 so the guy does 12 front squats with the 100 pounds in the remaining 30 seconds. The female gets a score of 112 pounds.

The male then immediatly goes and gets 200 pounds for his complex. The clock says 2:45 so the female athlete gets 4 deadlifts within the remaining time. The male gets a score of 204.

The teams total score is 316

3 BEG: Metcon (Weight)

WOD 3 Beginner

Clean + Hang Clean and Jerk

Women go first, 3 minutes on the clock to complete heaviest set

(If there is any time left the male can perform max front squats in the time remaining. Each rep counts as 1 additional pound.)

Men go at the 3 minute mark and have 3 minutes to complete heaviest set

(If there is any time left the female can perform max deadlifts in the time remaining. Each rep counts as 1 additional pound.)
Example

Female goes first gets 100 pounds for her complex. She has maxed out and the clock says 2:30 so the guy does 12 front squats with the 100 pounds in the remaining 30 seconds. The female gets a score of 112 pounds.

The male then immediatly goes and gets 200 pounds for his complex. The clock says 2:45 so the female athlete gets 4 deadlifts within the remaining time. The male gets a score of 204.

The teams total score is 316

Metcon

4 RX: Metcon (Time)

WOD 4 RX

For Time

100 Double Unders Each

80 Assault Bike Calories (one partner pedals while other uses handles)

60 Box Jump Overs 24″

40 Synchronized Pullups

20 D-ball Clean and Jerks 100/80

4 INT: Metcon (Time)

WOD 4 Intermediate

For Time

200 Single Unders Each

80 Assault Bike Calories (one partner pedals while other uses handles)

60 Box Jump Overs 20″

40 Synchronized Jumping Pullups

20 D-ball Clean and Jerks 80/60

4 BEG: Metcon (Time)

WOD 4 Beginner

For Time

100 Single Unders Each

80 Assault Bike Calories (one partner pedals while other uses handles)

60 Box Jump Overs 16″

40 Synchronized Ring Rows (feet on a taped target)

20 D-ball Clean and Jerks 60/40

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