25th June 2016 - CrossFit GAINZ In-House Comp

OPEN WODS - HEAT 1 AND 2

Event 1 - Open Men and Women -  Heat 1 and 2

5 minutes to 1RM Power clean straight into 2 minutes max effort burpee box jump overs
Score- KG plus BBJO

Rest 1 minute
Then 

Event 2 - Open Men and Women -  Heat 1 and 2
21-15-9-6-3
Power clean 60/40kg
Bar over burpees
10 minute Cap

Event 3- Open Men and Women -  Heat 1 and 2
21-15-9
Thrusters 42.5/30kg
Rowing
10 min Cap

Event 4- Open Men and Women -  Heat 1 and 2
3rnds
30 DU
10 OH squats 50/35kg 

into 

3rounds

10x Deadlifts 60/40kg
10x Hang Power Clean 60/40kg
10x Push press 60/40kg

15 minute Cap

INTERMEDIATE WODS - HEAT 3

Event 1 

5 minutes to 1RM Power clean straight into 2 minutes max effort burpee box jump overs
Score- KG plus BBJO

Rest 1 minute
Then 

Event 2
21-15-9-6-3
Power clean 42.5KG
Bar over burpees
10 minute Cap

Event 3- 
21-15-9
Thrusters 35kg
Rowing
10 min Cap

Event 4- Open Men and Women -  Heat 1 and 2
3rnds
90 singles
10 OH squats 30kg

into 

3rounds

10x Deadlifts 50kg
10x Hang Power 50kg
10x Push press 50kg

15 minute Cap

BEGINNER WODS - HEAT 4

Event 1- Womens Beginner - Heat 4
10min AMRAP
10 cal row
10 Wall Balls
10 deadlift (60/40kg)

Event 2- Beginner - Womens Beginner - Heat 4
5 min to complete 800m Run
Into
6min AMRAP
8 Knee Raises
10 Thrusters 20/15kg
8 Bar Hop Burpees

Event 3- Beginner- Womens Beginner - Heat 4
2 mins each for total reps/cals of:
Single Skips
Kettlebell swings
HR Push Ups
Sit Ups
Max Calories on rower