Thursday

Here are this weekends competition WODs at CrossFit Utility.

Utility Throwdown – Competitors  WODs

#1
6 Front squats 155/105
12 HR push-ups (feet on a plate)
24 Double unders
*AMRAP 12 min.*

Notes: No rack on the front squats. For the hand release push-ups, toes on the plate ,thighs must stay off the ground for reps to count, chest touches the ground.

#2
*AMRAP 8 min.*
20 Clean & Jerks 135/75
10 Snatches 135/75
10 Clean & Jerks 165/105
Snatches 165/105

Notes: Snatch is one fluid movement.  Some press out will be allowed, but bar must be received above head for rep to count. Complete control must be shown at the top of every rep.  Feet flat and together, arms locked above the heel.

#3
7 Bar muscle-ups/ women C2B pull-ups
10 Pistols
AMRAP 4 min.
7 Burpee box jumps 24/20
10 Toes to Bar
AMRAP 4 min.
7 HSPU
10 Wall Balls 20/14 10/9
AMRAP 4 min.
*Total of 12 min, every rep counts*

Notes: Burpee box jump hip and knee must be open at the top of the box.  Toes to bar both feet must touch bar at the same time between the hands, heels must pass through vertical plane at the bottom. Bar muscle up, arms locked at the top and fully open at the bottom, no resting chest on the bar.  HSPU 2012 Regional standard, reps will be performed on a wrestling mat, head to floor 36” width max on hand placement.

Athletes WODs

#1
6 Front Squats 95/65
9 HR Push-ups
12 Double-unders
*AMRAP 12 min.*

Notes: No rack on the front squats. For the hand release push-ups, toes on the plate ,thighs must stay off the ground for reps to count, chest touches the ground.

#2
*AMRAP 8 min.*
20 Clean & Jerks 95/55
10 Snatches 95/55
10 Clean & Jerks 135/85
Snatches 135/85

Notes: Snatch is one fluid movement. Some press out will be allowed, but bar must be received above head for rep to count. Complete control must be shown at the top of every rep. Feet flat and together, arms locked above the heel.

#3
7 Pull-ups
10 Jumping squats
AMRAP 4 min.
7 Box jumps 24/20
10 Knees to elbows
AMRAP 4 min.
7 Burpees
10 Wall balls 20/14 10/9
AMRAP 4 min.
*12 Total min, every rep counts*

Notes: Jumping squats, same as an air squat, but both feet have to completely leave the ground and the hip and knee fully extended.  Box jump hip and knee must be open at the top of the box. Knees to elbow, knee must touch elbow, not tricep, heels must pass through vertical plane at the bottom. Jumping squat, both feet must come all the way off the ground at the same time.

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