19 February,2022

CrossFit ENG - 326 SW 2nd Terrace, Cape Coral FL 33991

The Competition

This competition is a mixed couples (1 male 1 female) comp. Cash prizes will be awarded to podium winners.

Date: 19 February,2022
Time: 07:00 am - 04:00 pm
Location: CrossFit ENG - 326 SW 2nd Terrace, Cape Coral FL 33991

Warm-up area provided
This is an indoor/outdoor event; it is highly recommended athletes bring tents and/or canopies to provide shade for in-between heats

Free for Spectators
Apparal and food vendors

SCHEDULE OF EVENTS

Saturday

All athletes compete on Saturday.

8:00am: First heats begin.

Divisions & Movements

(all standards are working weight:)

RX

Deadlift 225/185

Clean & Jerk 155/105

Snatch 135/95

OHS 135/95

Front Squat 155/125

WBS 30/20

Box Jump 30/24”

KBS 70/53lbs

Double Under

T2B

Pull Up/C2B/Muscle Ups

Deficit HSPU

Dumbbells 70/50lbs

INTERMEDIATE

Deadlift 205/155

Clean & Jerk 135/95

Snatch 115/75

OHS 95/75

Front Squat 135/95

WBS 20/14

Box Jump 24/20”

KBS 53/35

Double Under

T2B

Pull Up/C2B

HSPU

Dumbbells 50/35

SCALED

Deadlift 155/95

Clean & Jerk 95/65

Snatch 75/55

OHS 75/55

Front Squat 95/65

WBS 14/10

Box Step Up 24/20”

KBS 35/20

Single Under

Knee Raises

Ring Rows

Hand Release Push Up

Dumbbells 35/20

Wods

WOD 1 “Snatch Her Up”

Part A. 0:00-4:00 Female has 4 minutes to find Max Snatch.

Rest 1 Minute

Part B. 5:00-6:00 Male will perform Max Snatches with female weight.

Rest 1 Minute

Part C. 7:00-9:00 2 Minute AMRAP of Burpee Box Jump Overs. RX (30/24), Inter (24/20), Scale (20-inch step overs allowed)

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WOD 2 “WallBalling for You”

Part A. 8 Minute AMRAP

Scaled version:

18 ring rows

9 cleans 95/65

21 wall balls 14/10

Intermediate:

12 chest to bar

9 cleans 135/95

21 wallballs 20/14

Rx: 6 bar muscle ups

9 cleans 185/135

21 wallballs 30/20 if available

At the 8 min mark move to 2b

600 m Ski ERG for time

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WOD 3 “You Flip Me Upside Down”

6 min

RX

Buy In: 25 Cal row

27*21*15

Deadlifts 225/155

4 Inch Deficit HSPU

Buy out: row 25 Cals

Inter

Buy In: 20 Cal row

27*21*15

Deadlifts 185/135

HSPU

Buy out: Row 20 Cals

Scaled

Buy In: 15 Cal Row

27*21*15

Deadlifts 155/105

HRPU

Buy out: Row 15 Cals

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