WOD 1: "Grand Slam"
50 slamball cleans (Rx: 50|35 Sc/Masters: 35|20)
40 slamball squats
30 cal row
40 slamball squats
50 slamball cleans
Partners can divide work however they want, but only one partner can work at a time. Slamball cleans will be cleaning the slamball and throwing it over a shoulder. Squats will be to a medball.
WOD 2: “Double Play”
2 Rounds For Time:
400 meter sandbag run (Rx: 85|55 Sc/Masters: 55|35)
20 power snatches (Rx: 135|95 Sc/Masters: 85|65)
15 bar-facing burpees
Partner A will start with the run, while Partner B completes the snatches and the burpees. When both partners are complete, they will tag and switch roles. Time stops when both partners have completed both rounds and doing a final tag on the lifting platform.
WOD 3: “The Comebacker”
Rx: 155 | 105Sc/Ms: 115 | 65
Partner A will do 15 deadlifts, then run a 20# slamball out approximately 20 meters, leave it there and run back, tag Partner B.
Partner B will do 10 power cleans, then run a 35# slamball out approximately 35 meters, leave it there and run back, tag Partner A.
Partner A will do 5 Shoulder to Overheads, then run the 50# slamball out approximately 50 meters, leave it there and run back, tag partner B.
Partner B will do 15 deadlifts, then run to get the 20# slamball and bring it back, tag partner A.
Partner A will do 10 power cleans, go get the 35# slamball and bring it back, tag partner B.
Partner B will do 5 Shoulder to Overheads, go get the 50# slamball and bring it back.
REPEAT for round 2.
2019 MOVEMENT STANDARDS
Trying to figure out whether you should compete in the Rx or Scaled/ Master's divisions? Here's some basic movement standards to help you decide. We do allow teams to change divisions up to the week of the event, so sign up and make your decision later — just email us at info@crossfit309 to make a change! This is not a guarantee that you will see these movements or that you won't see other movements. The barbell weights are all stated as weight the athlete is capable of moving for 10 reps.
Rx Division (Major League)
Deadlift: 185 / 125
Clean & Jerk: 155 / 115
Wall Balls: 20 / 16
Hang Cleans: 155 / 105
Shoulder to Overhead: 135 / 95
Scaled Division (Minor League) / Master's Division 35+ (Slow-Pitch Softball)
Deadlift: 115 / 75
Clean & Jerk: 95 / 65
Wall Balls: 16 / 10
Hang Cleans: 115 / 65
Shoulder to Overhead: 95 / 65