Shakedown in the ‘Dell

Posted: November 5, 2014 by jmdimitri in WOD

Link to register:
http://www.active.com/slidell-la/other-endurance/shake-down-in-the-dell-2014

The only CrossFit competition in our area with a SWIM wod is BACK!!
2 person teams will consist of male/male and female/female in both Rx and scaled divisions. Competition will consist of 3 WODs at our athletic facility which includes tennis courts, turf field and swimming pools. Test your fitness on land and in the water!! Yes, the 3rd wod will include a swim!

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Scaled
WOD #1
Partner A
2 min Max 75% Bodyweight Deadlifts
1 min transition
Partner B
4 min to establish max of the complex:
1 Snatch from the ground (any) + 1 Snatch from the hang (any)
*Athlete may adjust hands as long as barbell does not touch floor between lifts
**this will be 2 scores, 1 score for Deadlift reps & 1 score for Snatch complex weight

Scaled WOD #2
Break reps as needed
80 KB Swings (25/35)
60 Wall Balls (14/20)
40 Box Jump/Step Overs (20/24)
20 Hang Power Cleans (65/95)
80 Double Unders* /200 Singles *
*Must declare with judge prior to start time
and cannot switch mid-WOD

Scaled WOD #3
60 Alt DB Snatch (20/35)
100m swim
30 DB Goblet Squat
100m swim
*swim can be split in 50m increments, or 1partner can do 100m

Rx
WOD #1
Partner A
2 min Max Bodyweight Deadlifts
1 min transition
Partner B
4 min to establish max of the complex:
1 Snatch from the ground (any) + 1 Snatch from the hang (any)
*Athlete may adjust hands as long as barbell does not touch floor between lifts
**this will be 2 scores, 1 score for Deadlift reps & 1 score for Snatch complex weight

Rx WOD #2
Break reps as needed
100 Double Unders
80 Wall Balls (20/30)
60 Box Jump Overs (24/30)
40 Hang Power Cleans (105/155)
100 Double Unders

Rx WOD #3
60 Alt DB Snatch (35/50)
200m swim
30 DB Goblet Squat
100m swim
*swim can be split in 50m increments, or 1 partner can do more than other

Rx WOD #4
Floater

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