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2019 mixed pairs qualifiers

ELITE | MIDDLE GROUND | MASTERS RX 75+ | MASTERS MIDDLE GROUND 75+/85+ | SCALED

2km Row For Time

Athletes work in alternating 2:00 windows. At the start of each window, the working athlete must perform 12 hang snatches before starting to row

All Elite and Middle Ground – 35/25kg

Scaled – 30/20kg

 

Ascending ladder of Macho Man in YGIG format

Bar increases 5kg after every successful lift

Starting weights

Elite 70/40kg

Middle Ground 60/35kg

Scaled 50/30kg

 

Score is combined weight of each athlete’s best lift

AMRAP 13

Elite

25 Deadlift 140/100kg (Masters 120/85)

– resting partner holds in top of RMU

150 Wall Balls

– resting partner holds 2 x DB overhead

50 Toes To Bar 

– resting partner holds deadlift

300 Double Unders

– resting partner holds dead hang

 

Middle Ground

15 Deadlift 100/70kg

– resting partner holds in top of ring dip

75 Wall Balls

– resting partner holds 2 x DB overhead

25 Toes To Bar 

– resting partner holds deadlift

150 Double Unders

– resting partner holds dead hang

 

Scaled

15 Deadlift 80/55kg

– resting partner holds in plank position

75 Wall Balls

– resting partner holds 1 x DB overhead

25 Burpees Over Bar

– resting partner holds deadlift

150 Single Unders

– resting partner holds dead hang

 

2019 mixed PAIRS FINALS

ELITE | MIDDLE GROUND | MASTERS RX 75+ | MASTERS MIDDLE GROUND 75+/85+ | SCALED

Elite – TC 14

48 Devils Press + 2.5km Row

 

RX + Masters RX – TC 10

48 Devils Press + 1.5km Row

 

All Middle Ground – TC 9

36 Devils Press + 1.5km Row

Scaled – TC 8

36 DB Burpee Clean + 1.2km Row

 

Elite – TC 10

You Go I Go Relay

3 Power Clean, 3 Front Squat, 3  STOH 80/55kg

6/6/6, 9/9/9, 12/12/12

 

All RX – TC 9

You Go I Go Relay

4 Power Clean, 4 Front Squat, 4  STOH 80/55kg

8/8/8, 12/12/12

 

All Middle Ground – TC 8

You Go I Go Relay

4 Deadlift, 4 Power Clean, 4 Front Squat 65/45kg

8/8/8, 12/12/12

Scaled – TC 7

You Go I Go Relay

4 Deadlift, 4 Power Clean, 4 Front Squat 55/37.5kg

8/8/8, 12/12/12

Elite Pair

8 Rounds For Time, You Go I Go – Time Cap 10

6 Ring Muscle Ups

12 HSPU

6 D-Ball Clean 60/40kg

YGIG – one athlete completes a round, then tags next athlete.

 

RX + Elite 75 Pair

3 Rounds For Time, Work Shared – Time Cap 8

12 Bar Muscle Ups 

24 HSPU

8 Synchro D-Ball Clean 60/40kg

Break up the work however they like. Athletes must tag.

 

All Middle Ground Pairs

3 Rounds For Time, Work Shared – Time Cap 8

24 Toes To Bar 

18 KB Hang Clean + Jerk 32/24 (1) OR HSPU 

6 Synchro D-Ball Clean 60/40kg

Break up the work however they like. Athletes must tag

 

Scaled Pair

3 Rounds For Time, Work Shared – Time Cap 7

24 Russian KB Swing 32/24 

12 KB Hang Clean + Jerk 32/24 OR 24 KB Hang Clean 32/24(1) 

6 D-Ball Clean (not synchro) 60/40kg OR 6 Synchro D-Ball Deadlift

 

Break up the work however they like. Athletes must tag.

Elite Pair

For Time – Time Cap 10

70 Worm Lunge

50 Worm Squat

30 Worm Hang Clean

At 1:00. 3:00, 5:00 and 7:00 – 4 Legless Rope Climb

 

RX + Elite 75 Pair

For Time – Time Cap 9

60 Worm Lunge

40 Worm Squat

20 Worm Hang Clean

At 1:00. 3:00, 5:00 and 7:00 – 4 Rope Climb

 

All MG Pairs

For Time – Time Cap 7

50 Worm Lunge

35 Worm Squat

20 Worm Hang Clean

At 1:00. 3:00 and 5:00 – 2 Rope Climb or 20 Pull Ups

 

Scaled Pair

For Time – Time Cap 7

50 Worm Lunge

35 Worm Squat

20 Worm Hang Clean

 

NO EMOM

Elite Pair

A – 5 minutes to establish a 2RM Cluster

B – At 6:00

6 RFT – 60 Double Unders + 24/16 cal bike

Elite Pair – TC 5

21-15-9

Worm Thrusters

Synchro C2B

 

Elite Pair

Round 1

20 Synchro D-Ball Squat (section A)

30 Synchro TTB

20 Synchro D-Ball Squat (section D)

 

Top 3 advance

 

Round 2

15 Synchro Snatch 75/50

 

20 Synchro Bar Muscle Ups

15 Synchro Squat Snatch 75/50

2019 same sex threes (finals only)

COMPETE (RX + Strong Intermediate) | Throwdown (intermediate + strong scaled)

THROWDOWN

In a 8 Minute Window

A – 105 Snatch Relay 35/25, complete as 25-35-45 reps

B – Max Cal Assault Bike

COMPETE

In a 9 Minute Window

A – 120 Snatch Relay 35/25, complete as 30-40-50 reps

B – Max Cal Assault Bike

THROWDOWN

In a 9 Minute Window

Work through a squat clean ladder with each athlete attempting each weight before increasing

Each athlete completes 5 BBJO before each lift

Male 60/70/80/90/100/105/110/115 and so on in 5kg increments

Female 40/45/50/55/60/65 and so on in 5kg increments

 

COMPETE

As above, in 11 minutes

Male 80/90/100/110/120/125/130/135 and so on in 5kg increments

Female 50/55/60/65/70/75/80 and so on in 5kg increments

 

THROWDOWN

TIME CAP 9

Each athlete performs as a relay

20 DB GTOH 2 x 22.5/15

160m DB Farmer Carry

COMPETE

TIME CAP 10

Each athlete performs as a relay

30 DB GTOH 2 x 22.5/15

160m DB Farmer Carry

THROWDOWN

TIME CAP 8

160m D-Ball Carry 60/40

75m Wheelbarrow Carry

400m Team Run

COMPETE

TIME CAP 10

160m D-Ball Carry 60/40

75m Handstand Walk

3 x 400m Relay

THROWDOWN

TIME CAP 8

30 Worm Squats, 100m Swim

20 Worm Squats, 50m Swim

10 Worm Squats, 50m Swim

 

COMPETE

30 Worm Squats, 150m Swim

20 Worm Squats, 100m Swim

10 Worm Squats, 50m Swim

THROWDOWN

TIME CAP 8

Complete As A Relay

15/12 Cal Bike, 9 D-Ball Over A 30″ Box

12/9 Cal Bike, 6 D-Ball Over Box

9/6 Cal, 3 D-Ball Over Box

 

 

COMPETE

TIME CAP 9

Complete As A Relay

21/15 Cal Bike, 9 D-Ball Clean

15/12 Cal Bike, 6 D-Ball Clean

9 Cal, 3 D-Ball Clean

COMPETE

TIME CAP 11

75m Worm Carry

3 Rounds Worm DT

35m Worm Lunge

2 Rounds Worm DT

40m Worm Lunge

 

 

 

 

THROWDOWN

TIME CAP 10

75m Worm Carry

30 Worm GTOH

35m Worm Lunge

20 Worm GTOH

40m Worm Lunge

2019 individual qualifiers

ELITE | MIDDLE GROUND | MASTERS ELITE 35+/40+ | MASTERS MIDDLE GROUND 35+/40+ | SCALED | TEENS

Part A – Amrap 6

Ascending Ladder: 2, 2, 4, 4, 6, 6…

Power Cleans

Burpee Box Jump Overs

Elite + Elite 35 – 80/55kg

Elite 40 – 70/45kg

Middle Ground + Teens – 65/45kg

Middle Ground 40 – 60/40kg

Scaled – 50/35kg

Part B – At 8:00

500m Row For Time

Total Of 3 Lifts

0:00-3:00 – 100 Double Unders + 1RM Bench

3:00-7:00 – 100 Double Unders + 3RM Front Squat

7:00-12:00 – 100 Double Unders + 5RM Deadlift

Scaling:

Middle Ground – 75 double unders

Scaled – 150 Single Unders

ELITE

15-12-9 Overhead Squat 60/40

25′ HSW after each set

then

45 Thrusters 40/30

45 Chest To Bar

Elite RX – (a) OHS 60/40kg. (b) 25 foot HSW. (c) Thruster 40/30kg. (d) Chest To Bar Pull Ups

Elite 35 – (a) OHS 60/40kg. (b) 25 foot HSW. (c) Thruster 40/30kg. (d) Chest To Bar Pull Ups

Elite 40 – (a) OHS 50/35kg. (b) 25 foot HSW. (c) Thruster 40/30kg. (d) Chest To Bar Pull Ups

Middle Ground – (a) OHS 50/35kg. (b) 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Middle Ground 35 – (a) OHS 50/35kg. (b) 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Middle Ground 40 – (a) OHS 45/30kg. (b) 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Teens – (a) OHS 45/30kg. (b) 25 foot HSW or 50 Foot Waiter Walk 2 x 24/16kg (c) Thruster 40/30kg. (d) Pull Ups

Scaled – (a) Front Squat 45/30kg. (b) 50 Foot Waiter Walk 1 x 24/16kg (c) Thruster 35/25kg. (d) KB Swings (American) 24/16kg

2019 individual FINALS

ELITE | MIDDLE GROUND | MASTERS ELITE 35+/40+ | MASTERS MIDDLE GROUND 35+/40+ | SCALED | teens

DT+

Elite/RX

3 Rounds Barbell DT 70/50

90 Wall Balls 

3 Rounds Dumbell DT 22.5/15

150 Double Unders

Middle Ground

3 Rounds Barbell DT 60/40

60 Wall Balls 

3 Rounds Dumbell DT

120 Double Unders

Scaled

3 Rounds Barbell DT 50/35

60 Wall Balls 

3 Rounds Dumbell DT (single arm OH)

120 Single Unders

Gymnastics

Elite/RX

25 DB Snatch 30/22.5

40 Chest To Bar

25 DB Snatch

20m HSW

25 DB Snatch

10 Bar Muscle Ups

Middle Ground

25 DB Snatch 22.5/15

20 Pull Ups

25 DB Snatch

20 DB Push Press 22.5/15 x 2

25 DB Snatch

20 Chest To Bar

Scaled

25 DB Snatch 22.5/15

20 Down Ups

25 DB Snatch

20 DB Push Press 1 x 22.5/15

25 DB Snatch

20 Pull Ups

Lunge

Elite/RX

6m DB Regional Lunge 2 x 22.5/15

15 DB Burpee Box Overs

6m DB Regionals Lunge

30 DB Squats

6m DB Regionals Lunge

15 DB BBJO

6m DB Regionals Lunge

Middle Ground

6m DB FR Lunge 2 x 22.5/15

9 DB Burpee Box Overs

6m DB FR Lunge 2 x 22.5/15

30 DB Squats

6m DB FR Lunge 2 x 22.5/15

9 DB BBJO

6m DB FR Lunge 2 x 22.5/15

 

Scaled

6m DB FR Lunge 1 x 22.5/15

9 DB Burpee Box Overs

6m DB FR Lunge 1 x 22.5/15

30 DB Squats

6m DB FR Lunge 1 x 22.5/15

9 DB BBJO

6m DB FR Lunge 1 x 22.5/15

D-Ball

Elite/RX

30 Toes To Bar

3 rounds of

10m D-Ball Carry, 10 D-Ball Clean 60/40

 

Middle Ground

24 Toes To Bar

3 rounds of

10m D-Ball Carry, 8 D-Ball Clean 60/40

 

Scaled

3 rounds

30 Sit Ups

20m D-Ball Carry 60/40

2018 mixed pairs qualifiers

ELITE | MIDDLE GROUND | MASTERS ELITE 75+/85+ | MASTERS MIDDLE GROUND 75+/85+ | SCALED

TIME CAP 11

ELITE

45 Synchro Wall Balls, 90 Cal Row

45 Synchro DL 100/70, 90 HSPU

MASTERS ELITE 75/85+

45 Synchro Wall Balls, 75 Cal Row

45 Synchro DL 90/60, 75 HSPU

MIDDLE GROUND (ALL)

45 Synchro Wall Balls, 75 Cal Row

45 Synchro DL 90/60, 75 KB STOH 1 x 24/16

SCALED

45 Synchro Wall Balls, 75 Cal Row

45 Synchro DL 80/50, 75 DB Snatch 15/10

ALL CATEGORIES

0-6

Establish a 1rm GTOH for each athlete

7-13

In alternating one minute windows, establish a max power output GTOH at a chosen weight for each athlete

Following the CFO 15.2 pattern, in three minute windows, adding two reps per window

ELITE (ALL)

0-3 – 2 rounds 

10 Synchro OH Squat 42.5/30

10 Synchro C2B Pull Ups

3-6 – 2 rounds

12…

12 …

and so on…

MIDDLE GROUND (ALL)

Synchro OH Squat 35/25

Synchro Pull Ups

SCALED

Synchro Front Squat 35/25

Synchro Burpees

2018 mixed pairs FINALS

ELITE | MIDDLE GROUND | MASTERS ELITE 75+/85+ | MASTERS MIDDLE GROUND 75+/85+ | SCALED

ELITE – TC 12

A – 30-20-10

Worm Squats 70kg + Synchro Burpees Over Worm

B – 1RM Hang Squat Snatch

MASTERS ELITE 75/85+ – TC10

A – 21-15-9

Worm Squats 60kg + Synchro Burpees Over Worm

B – 1RM Hang Squat Snatch

MIDDLE GROUND (ALL) – TC 10

A – 21-15-9

Worm Squats 60kg + Synchro Burpees Over Worm

B – 1RM Hang Snatch

SCALED – TC 10

A – 21-15-9

Worm Squats 50kg + Synchro Burpees Over Worm

B – 1RM Hang Snatch

ELITE – TC 10

6 rounds as a relay

60 double unders + 20 DB Snatch 22.5/15

Then 30 BMU

MASTERS ELITE – TC 8

6 rounds as a relay

50 double unders + 15 DB Snatch 22.5/15

Then 20 BMU

MIDDLE GROUND (ALL) – TC 8

6 rounds as a relay

50 double unders + 15 DB Snatch 22.5/15

Then 20 C2B or 40 Pull Ups

SCALED – TC 8

6 rounds as a relay

50 single unders + 12 DB Snatch 22.5/15

Then 20 Pull Ups or 40 Assisted Pull Ups

ELITE – TC 8

100 Cal Bike

100ft Sychro Regionals Walking Lunge 2 x 22.5/15

100ft HSW

MASTERS ELITE – TC 6

75 Cal Bike

75ft Sychro Regionals Walking Lunge 2 x 22.5/15

75ft HSW

MIDDLE GROUND (ALL) – TC 6

50 Cal Bike

100ft Synchro OH Walking Lunge 1 x 22.5/15

200ft Bear Crawl

SCALED – TC 6

50 Cal Bike

100ft Synchro Walking Lunge 1 x 22.5/15

200ft Bear Crawl

1 Macho Worm = 3 Worm Cleans, 3 Squats + 3 STOH

ELITE – TC 8

6-4-2 Macho Worm

20 Synchro TTB after each set

MASTERS ELITE 75/85+ – TC 6

4-3-2 Macho Worm

15 Synchro TTB after each set

MIDDLE GROUND (ALL) – TC 6

4-3-2 Macho Worm

20 TTB after each set

SCALED – TC 6

4-3-2 Macho Worm

30 Synchro Sit Ups

2018 same sex threes (finals only)

COMPETE (RX + Strong Intermediate) | Throwdown (intermediate + strong scaled)

THROWDOWN

TIME CAP 6

33 Hang Power Clean 65/45

33 Front Squat 65/45

33 STOH 65/45

COMPETE

TIME CAP 8

33 Hang Power Clean 80/55

33 Front Squat 80/55

33 STOH 80/55

Both categories

emom resting two partners complete 5 synchro down ups while working partner holds bar in full hang or front rack

Three part workout

Part A, for max load – 0-2 minutes

ALL CATEGORIES

Complete 3 snatches at the same weight

Part B, Amrap 2, 2-4 minutes

ELITE + MIDDLE GROUND

Toes To Bar

SCALED 

10 Burpees over a bar

20 Hanging knee raises

Part C, for max output – 4-6 minutes

ALL CATEGORIES

Clean + Jerk at weight used in ATHROWDOWN

0-8

2,000m Row

8-13 – Time Cap 5

A – 30 KB Swing 24/16, 12 BBJ 24/20

B – 24 KB OH Lunge 1 x 24/16, 12 BBJ

C – 18 KB GTOH 1 x 24/16, 12 BBJ

COMPETE

0-12

3,000m Row

12-18 – Time Cap 6

A – 36 KB Swing 24/16, 12 BBJ 24/20

B – 27 KB OH Lunge 2 x 24/16, 12 BBJ

C – 18 KB GTOH 2 x 24/16, 12 BBJ

THROWDOWN

TIME CAP 12

150m Run, 60 Stretcher DL 50/25

400m Run, 90 DB Snatch 22.5/15

150m Bear Crawl Relay, 400m Stretcher Carry

COMPETE

TIME CAP 13

150m Run, 60 Stretcher DL 75/50

400m Run, 120 DB Snatch 30/22.5

150m Bear Crawl Relay, 400m Stretcher Carry

THROWDOWN

TIME CAP 6

3 rounds as a relay

30 DB Squats 22.5/15, 50/30m Empty Sled Push

3 rounds as a relay

20 DB Squats, 50m Sled Push 15kg/empty

COMPETE

TIME CAP 8

3 rounds as a relay

30 DB Squats 22.5/15, 50/30m Empty Sled Push

3 rounds as a relay

20 DB Squats, 50m Sled Push 15kg/empty

3 rounds as a relay

20 DB Squats, 50m Sled Push 25/15

2018 individual qualifiers

ELITE | MIDDLE GROUND | MASTERS ELITE 37+ | MASTERS MIDDLE GROUND 37+ | SCALED

ALL CATEGORIES

14 minute max row for metres

E2MOM

2 Deadlift 120/90 + 8 BBJO – ALL ELITE

2 Deadlift 100/70 + 8 BBJO – ALL MIDDLE GROUND

2 Deadlift 80/55 + 8 BBO – SCALED

Three part workout

Part A, for max load – 0-2 minutes

ALL CATEGORIES

Complete 3 snatches at the same weight

Part B, Amrap 2, 2-4 minutes

ELITE + MIDDLE GROUND

Toes To Bar

SCALED 

10 Burpees over a bar

20 Hanging knee raises

Part C, for max output – 4-6 minutes

ALL CATEGORIES

Clean + Jerk at weight used in A

Two Part workout

Part A – Amrap 4

ELITE + MIDDLE GROUND

10 Power Snatch 35/25 + 10 Wall Balls 9/6

SCALED

10 Power Snatch 30/20 + 10 Wall Balls 9/6

Rest Two minutes

Part B – Amrap 4

ELITE

5 Thrusters 60/40 + 5 Bar Muscle Ups

MIDDLE GROUND

5 Thrusters 50/35 + 7 C2B/Pull Ups

SCALED

5 Thrusters 35/25 + 7 Jumping Pull Ups

2018 individual FINALS

ELITE | MIDDLE GROUND | MASTERS ELITE 37+ | MASTERS MIDDLE GROUND 37+ | SCALED

ALL CATEGORIES

0-4m – Establish a 10rm Push Press

4-8m – Establish a 10rm Back Squat

8-12m – Establish a 10rm Deadlift

Score is the total of all three lists

ALL CATEGORIES

8 Minute Max Cal Bike

At 2:00 – perform 2 rounds of:

12 thrusters 40/30kg + 9 BBJO 24/20″

LW-2

Two Part workout

Part A – Amrap 1

ELITE + MASTERS ELITE

Bar Muscle Ups

MIDDLE GROUND (all)

C2B – Male

Pull Ups – Female

SCALED

HRPU – Male

Push Ups To Plate – Female

Part B

ELITE

In a 3 minute window:

30/20 cal ski + amrap KB OH Squats 32/24

Rest 1 and repeat

MASTERS ELITE

In a 2:30 minute window:

24/16 cal ski + amrap KB OH Lunges 32/24

Rest 1 and repeat

MIDDLE GROUND

In a 2:30 minute window:

24/16 cal ski + amrap KB OH Lunges 24/16

Rest 1 and repeat

SCALED

In a 3:00 window:

24/16 cal ski + amrap goblet lunges 24/16

Rest 1 and repeat

LW-2

Two Part workout

Part A – Amrap 1

ELITE + MASTERS ELITE

Bar Muscle Ups

MIDDLE GROUND (all)

C2B – Male

Pull Ups – Female

SCALED

HRPU – Male

Push Ups To Plate – Female

Part B

ELITE

In a 3 minute window:

30/20 cal ski + amrap KB OH Squats 32/24

Rest 1 and repeat

MASTERS ELITE

In a 2:30 minute window:

24/16 cal ski + amrap KB OH Lunges 32/24

Rest 1 and repeat

MIDDLE GROUND

In a 2:30 minute window:

24/16 cal ski + amrap KB OH Lunges 24/16

Rest 1 and repeat

SCALED

In a 3:00 window:

24/16 cal ski + amrap goblet lunges 24/16

Rest 1 and repeat

ELITE

18 TTB, 18 KB Snatch 32/24kg, 42m Sandbag Carry 75/50kg

18 TTB, 18 KB Snatch 32/24kg, 28m Sandbag Carry 75/50kg

18 TTB, 18 KB Snatch 32/24kg, 14m Sandbag Carry 75/50kg

10 minute cap

MASTERS ELITE

21 TTB, 18 KB Snatch 32/24kg, 42m Sandbag Carry 75/50kg

21 TTB, 18 KB Snatch 32/24kg, 28m Sandbag Carry 75/50kg

7 minute cap

MIDDLE GROUND

15 TTB, 18 KB Snatch 24/16kg, 42m Sandbag Carry 75/50kg

15 TTB, 18 KB Snatch 24/16kg, 28m Sandbag Carry 75/50kg

SCALED

18 KB Swing 24/16kg. 18 KB SDHP 24/16kg, 42m Sandbag Carry 75/50kg (from a box)

18 KB Swing 24/16kg. 18 KB SDHP 24/16kg, 28m Sandbag Carry 75/50kg

8 minute cap

2017 winter soldiers mixed pairs QUALIFiers

elite | middle ground | masters (75+)

ALL CATEGORIES

For Time

50 Burpee Box Jump Over 24″

while partner holds dead hang

100 Thrusters 20kg

while partner holds bar overhead

1,000m Row

While partner holds 2 KB, 24/16,  in FR (elbows down, hands touching)

In a 12 minute window

ALL CATEGORIES

Partner A completes

10 rounds

10 Wall Balls 9/6kg

20 Double Unders

Then Partner B completes

30 C+J 75/50 – ELITE

30 C+J 60/40 – MIDDLE GROUND + MASTERS

In remaining Time

Amrap of

BMU – ELITE

Pull Ups – MIDDLE GROUND + MASTERS

For Time

ELITE

21-15-9

Deadlifts 120/90

42-30-18

HSPU

while partner holds HS

MIDDLE GROUND + MASTERS

21-15-9

Deadlifts 90/65

15-12-9

Wall Walks

while partner holds HS

2017 winter soldiers mixed pairs FINALS

elite | middle ground | masters (75+)

For Time

ELITE

100 Double Unders

50 Cal Bike

100 Double Unders

50 Cal Row

100 Double Unders

50 Cal Ski

MIDDLE GROUND + MASTERS

100 Double Unders

50 Cal Bike

80 Double Unders

40 Cal Row

60 Double Unders

30 Cal Ski

For Time

ELITE

 50 TTB

30 Deadlift 120/90

100 Wall Balls 9kg

20 Hang Squat Clean 80/55

MIDDLE GROUND + MASTERS

40 TTB

30 Deadlift 10/75

80 Wall Balls 9kg

20 Hang Squat Clean 60/40

8 Rounds For Time, You Go I Go

ELITE

14/10 Cal Ski

9 Thrusters 50/35

MASTERS + MIDDLE GROUND

12/8 Cal Ski

9 Thrusters 40/30

11 Minute Amrap

ELITE

Partner A completes

21-15-9

OH Squat 50/35 + Box Jump Over 24/20

Partner B completes

30 DB Squat Snatch 30kg + 30 BBJO 24/20

Amrap in time remaining of:

10m HS Walk + 10 Synchro Front Squat 50/35

MIDDLE GROUND + MASTERS

Partner A completes

21-15-9

OH Squat 40/30 + Box Jump Over 24/20

Partner B completes

30 DB Snatch 30kg + 20 BBJO 24/20

Amrap in time remaining of:

15 Push Press 40/30 + 10 Synchro Front Squat 40/30

For Time

Partner A

400m run + 18 Pistols/24 DB Goblet Squat 30/22.5 + 20 SDHP 50/35 + 15 Pull Ups

Partner B

400m run + 18 Pistols/24 DB Squats +

20 SDHP + 12 Pull Ups

First two parts in a weight vest

Partner A

200m run + 12 Pistols/18 DB Squats +

10 SDHP + 9 C2B

Partner B

200m run + 6 Pistols/12 DB Squats +

10 SDHP + 6 BMU

For Time

Partner A

400m run + 40 Pistols +

20 SDHP 60/40 + 15 Pull Ups

Partner B

400m run + 30 Pistols +

20 SDHP + 12 C2B

Partner A

200m run + 20 Pistols +

10 SDHP + 9 C2B

Partner B

200m run + 10 Pistols +

10 SDHP + 6 BMU

All in a weight vest 10/7kg

2017 BFMG Individual qualifiers

single category event

Amrap 15

50 Double Unders

35 Wall Balls 9/6kg

15 Power Snatch 35/25kg

Amrap 15

50 Double Unders

35 Wall Balls 9/6kg

15 Power Snatch 35/25kg

3 RFT

15 Thrusters 42.5/30

12 TTB

9 Burpee Box Jump Over

2017 BFMG Individual finals

single category event

A – In a 7 minute window for time

13-11-9-7-5-3-1

Deadlifts 125/82.5

Burpee Box Jumps 30/24

B – At 7 minutes

Amrap 1

Strict CTB/Strict Pull Ups

A – In a 5 minute window for time

25/20 Cal Assault Bike

30 Double KB FR Lunge (2×24/16)

25/20 Cal Bike

Rest 5-7

B – In a 5 minute window for time

25 TTB

25/20 Cal Ski

25 Double KB STOH from FR

3 RFT

300m Row

30 Wall Balls 9/6kg

30 Box Jump Overs 24/20

For Time

20 Thrusters 50/35

20 Hang Clean 50/35

20 STOH 50/35

20 Front Squat 50/35

20 DUs after each round

5 Rope Climbs

35 Power Snatch 35/25

35 Cal Row

3 Rope climbs

25 Thrusters 55/40

25 Cal Ski

1 Rope Climb

15 Hang Power Clean 75/55

15 Cal Bike