The Competition

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

Date: 18 February,2023
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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