On les attendait avec impatience, ils ont été annoncé et ils n’ont pas déçus!! Aussi terribles et efficaces que l’an dernier, seul la crème des CrossFitteurs parviendra à en venir à bout!

WOD 1 : Don’t jerk me around

Rx

AMRAP 10 minutes :

10 x Ground to Shoulder to Overhead (m: 50kg / f: 35kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (60kg / 45kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (70kg / 55kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (80kg / 65kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (90kg / 75kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (100kg / 85kg)
.
.
etc. ajouter 10kg a la barre APRES avoir complété chaque set de 30 Double Unders

SCALED

AMRAP 10 minutes :

10 x Ground to Shoulder to Overhead (m: 30kg / f: 15kg)
60 x Single Unders
10 x Ground to Shoulder to Overhead (40kg / 25kg)
60 x Single Unders
10 x Ground to Shoulder to Overhead (50kg / 35kg)
60 x Single Unders
10 x Ground to Shoulder to Overhead (60kg / 45kg)
60 x Single Unders
10 x Ground to Shoulder to Overhead (70kg / 55kg)
60 x Single Unders
10 x Ground to Shoulder to Overhead (80kg / 65kg)
.
.
etc. ajouter 10kg a la barre APRES avoir complété chaque set de 60 Single Unders

Masters Men and Masters Women use same weights as above

Standards

WOD 2 : I hate running… not rowing!

Rx / SCALED

2.000 meter Row for time

Standards

WOD 3 : I like 21-15-9 better

Rx

Complete for time:

45 x Deadlifts (m: 100kg / f: 70 kg)
45 x Handstand Push Ups
45 x Pull Ups
45 x Box Jump Overs (m: 24 inch / f: 20 inch)

12 minute time-cap

Masters weight for the Deadlift: m: 90kg / f: 60kg

SCALED

Complete for time:

45 x Deadlifts (m: 80kg / f: 50kg)
45 x Push Presses (m: 40kg / f: 25kg)
45 x Jumping Pull Ups
45 x Box Jump Overs (m: 24 inch / f: 20 inch)

12 minute time-cap

Masters Men, Masters Women and Scaled division may step on and off the box when performing box jump overs.

Standards

Bonne chance à tous et rendez-vous les 3 et 4 octobre pour la finale!