Throwdown Hub - Competition Management & Calendar

#	Team Name	Pts	Saturday Event 1			Event 2 Saturday			Event 3 Saturday			Event 4 Saturday			Event 1B
#	Team Name	Pts	Pts	#	Time	Pts	#	Time	Pts	#	Time	Pts	#	Time	Pts	#	Reps

Saturday Event 1

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Intermediate Male

60kg C&J - 52.5kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Pull ups

--------------------------------------------------------------------------------------------

Part A - Scaled Ladies

30kg C&J 25kg Snatch

1 - 6 cal bike AMRAP Clean and Jerk

2 - 6 cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Thrusters 25kg

Part A is for TIME

Part B is for REPS

Event 2 Saturday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Scaled may step

Score is for TIME

any missed reps will be added as seconds

Event 3 Saturday

Score: Time 10 minute time cap

For time (any clean will count 10 min cap)

Intermediate men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Scaled Femaled

12 reps at 30kg

10 reps 35kg

8 reps 40kg

6 reps 45kg

4 reps 50kg

Event 4 Saturday

Score: Time 15 minute time cap

Intermediate Male 2x15kg DB

60 T2B

8 2xDB Devils Press 15kg

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

Scaled Female 2x10kg DB

50 Syn Sit ups

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

50 Syn Sit ups

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1 Sunday

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Rx Male

60kg C&J -60kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Bar Muscle Ups

--------------------------------------------------------------------------------------------

Part A - Intermediate Ladies

42.5kg C&J and 35kg Snatch

1 - 7 Cal bike AMRAP Clean and Jerk

2 - 7 Cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Pull Ups

Part A is for TIME

Part B is for REPS

Event 2 Sunday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Score is for TIME

any missed reps will be added as seconds

Event 3 Sunday

Score: Time 10 minute time cap

For time - Any Clean permitted

RX men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Intermediate Female

12 reps at 45kg

10 reps 50kg

8 reps 55kg

6 reps 60kg

4 reps 65kg

Score is TIME

any missed reps will be added as seconds

Event 4 Sunday

Score: Time 16 minute time cap

Intermediate RX 2x22.5kg DB

80 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

80 T2B

Intermediate Female 2x10kg DB

60 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1B

Score: Reps 2 minute time cap

Scoring part 1B only

#	Team Name	Pts	Saturday Event 1			Event 2 Saturday			Event 3 Saturday			Event 4 Saturday			Event 1B
#	Team Name	Pts	Pts	#	Time	Pts	#	Time	Pts	#	Time	Pts	#	Time	Pts	#	Reps

Saturday Event 1

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Intermediate Male

60kg C&J - 52.5kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Pull ups

--------------------------------------------------------------------------------------------

Part A - Scaled Ladies

30kg C&J 25kg Snatch

1 - 6 cal bike AMRAP Clean and Jerk

2 - 6 cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Thrusters 25kg

Part A is for TIME

Part B is for REPS

Event 2 Saturday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Scaled may step

Score is for TIME

any missed reps will be added as seconds

Event 3 Saturday

Score: Time 10 minute time cap

For time (any clean will count 10 min cap)

Intermediate men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Scaled Femaled

12 reps at 30kg

10 reps 35kg

8 reps 40kg

6 reps 45kg

4 reps 50kg

Event 4 Saturday

Score: Time 15 minute time cap

Intermediate Male 2x15kg DB

60 T2B

8 2xDB Devils Press 15kg

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

Scaled Female 2x10kg DB

50 Syn Sit ups

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

50 Syn Sit ups

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1 Sunday

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Rx Male

60kg C&J -60kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Bar Muscle Ups

--------------------------------------------------------------------------------------------

Part A - Intermediate Ladies

42.5kg C&J and 35kg Snatch

1 - 7 Cal bike AMRAP Clean and Jerk

2 - 7 Cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Pull Ups

Part A is for TIME

Part B is for REPS

Event 2 Sunday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Score is for TIME

any missed reps will be added as seconds

Event 3 Sunday

Score: Time 10 minute time cap

For time - Any Clean permitted

RX men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Intermediate Female

12 reps at 45kg

10 reps 50kg

8 reps 55kg

6 reps 60kg

4 reps 65kg

Score is TIME

any missed reps will be added as seconds

Event 4 Sunday

Score: Time 16 minute time cap

Intermediate RX 2x22.5kg DB

80 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

80 T2B

Intermediate Female 2x10kg DB

60 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1B

Score: Reps 2 minute time cap

Scoring part 1B only

#	Team Name	Pts	Event 1 Sunday			Event 2 Sunday			Event 3 Sunday			Event 4 Sunday
#	Team Name	Pts	Pts	#	Time	Pts	#	Time	Pts	#	Time	Pts	#	Time

Saturday Event 1

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Intermediate Male

60kg C&J - 52.5kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Pull ups

--------------------------------------------------------------------------------------------

Part A - Scaled Ladies

30kg C&J 25kg Snatch

1 - 6 cal bike AMRAP Clean and Jerk

2 - 6 cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Thrusters 25kg

Part A is for TIME

Part B is for REPS

Event 2 Saturday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Scaled may step

Score is for TIME

any missed reps will be added as seconds

Event 3 Saturday

Score: Time 10 minute time cap

For time (any clean will count 10 min cap)

Intermediate men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Scaled Femaled

12 reps at 30kg

10 reps 35kg

8 reps 40kg

6 reps 45kg

4 reps 50kg

Event 4 Saturday

Score: Time 15 minute time cap

Intermediate Male 2x15kg DB

60 T2B

8 2xDB Devils Press 15kg

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

Scaled Female 2x10kg DB

50 Syn Sit ups

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

50 Syn Sit ups

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1 Sunday

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Rx Male

60kg C&J -60kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Bar Muscle Ups

--------------------------------------------------------------------------------------------

Part A - Intermediate Ladies

42.5kg C&J and 35kg Snatch

1 - 7 Cal bike AMRAP Clean and Jerk

2 - 7 Cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Pull Ups

Part A is for TIME

Part B is for REPS

Event 2 Sunday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Score is for TIME

any missed reps will be added as seconds

Event 3 Sunday

Score: Time 10 minute time cap

For time - Any Clean permitted

RX men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Intermediate Female

12 reps at 45kg

10 reps 50kg

8 reps 55kg

6 reps 60kg

4 reps 65kg

Score is TIME

any missed reps will be added as seconds

Event 4 Sunday

Score: Time 16 minute time cap

Intermediate RX 2x22.5kg DB

80 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

80 T2B

Intermediate Female 2x10kg DB

60 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1B

Score: Reps 2 minute time cap

Scoring part 1B only

#	Team Name	Pts	Event 1 Sunday			Event 2 Sunday			Event 3 Sunday			Event 4 Sunday
#	Team Name	Pts	Pts	#	Time	Pts	#	Time	Pts	#	Time	Pts	#	Time

Saturday Event 1

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Intermediate Male

60kg C&J - 52.5kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Pull ups

--------------------------------------------------------------------------------------------

Part A - Scaled Ladies

30kg C&J 25kg Snatch

1 - 6 cal bike AMRAP Clean and Jerk

2 - 6 cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Thrusters 25kg

Part A is for TIME

Part B is for REPS

Event 2 Saturday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Scaled may step

Score is for TIME

any missed reps will be added as seconds

Event 3 Saturday

Score: Time 10 minute time cap

For time (any clean will count 10 min cap)

Intermediate men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Scaled Femaled

12 reps at 30kg

10 reps 35kg

8 reps 40kg

6 reps 45kg

4 reps 50kg

Event 4 Saturday

Score: Time 15 minute time cap

Intermediate Male 2x15kg DB

60 T2B

8 2xDB Devils Press 15kg

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

Scaled Female 2x10kg DB

50 Syn Sit ups

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

50 Syn Sit ups

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1 Sunday

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Rx Male

60kg C&J -60kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Bar Muscle Ups

--------------------------------------------------------------------------------------------

Part A - Intermediate Ladies

42.5kg C&J and 35kg Snatch

1 - 7 Cal bike AMRAP Clean and Jerk

2 - 7 Cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Pull Ups

Part A is for TIME

Part B is for REPS

Event 2 Sunday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Score is for TIME

any missed reps will be added as seconds

Event 3 Sunday

Score: Time 10 minute time cap

For time - Any Clean permitted

RX men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Intermediate Female

12 reps at 45kg

10 reps 50kg

8 reps 55kg

6 reps 60kg

4 reps 65kg

Score is TIME

any missed reps will be added as seconds

Event 4 Sunday

Score: Time 16 minute time cap

Intermediate RX 2x22.5kg DB

80 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

80 T2B

Intermediate Female 2x10kg DB

60 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1B

Score: Reps 2 minute time cap

Scoring part 1B only

#	Team Name	Pts
#	Team Name	Pts

Saturday Event 1

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Intermediate Male

60kg C&J - 52.5kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Pull ups

--------------------------------------------------------------------------------------------

Part A - Scaled Ladies

30kg C&J 25kg Snatch

1 - 6 cal bike AMRAP Clean and Jerk

2 - 6 cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Thrusters 25kg

Part A is for TIME

Part B is for REPS

Event 2 Saturday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Scaled may step

Score is for TIME

any missed reps will be added as seconds

Event 3 Saturday

Score: Time 10 minute time cap

For time (any clean will count 10 min cap)

Intermediate men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Scaled Femaled

12 reps at 30kg

10 reps 35kg

8 reps 40kg

6 reps 45kg

4 reps 50kg

Event 4 Saturday

Score: Time 15 minute time cap

Intermediate Male 2x15kg DB

60 T2B

8 2xDB Devils Press 15kg

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

Scaled Female 2x10kg DB

50 Syn Sit ups

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

50 Syn Sit ups

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1 Sunday

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Rx Male

60kg C&J -60kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Bar Muscle Ups

--------------------------------------------------------------------------------------------

Part A - Intermediate Ladies

42.5kg C&J and 35kg Snatch

1 - 7 Cal bike AMRAP Clean and Jerk

2 - 7 Cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Pull Ups

Part A is for TIME

Part B is for REPS

Event 2 Sunday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Score is for TIME

any missed reps will be added as seconds

Event 3 Sunday

Score: Time 10 minute time cap

For time - Any Clean permitted

RX men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Intermediate Female

12 reps at 45kg

10 reps 50kg

8 reps 55kg

6 reps 60kg

4 reps 65kg

Score is TIME

any missed reps will be added as seconds

Event 4 Sunday

Score: Time 16 minute time cap

Intermediate RX 2x22.5kg DB

80 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

80 T2B

Intermediate Female 2x10kg DB

60 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1B

Score: Reps 2 minute time cap

Scoring part 1B only

#	Team Name	Pts
#	Team Name	Pts

Saturday Event 1

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Intermediate Male

60kg C&J - 52.5kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Pull ups

--------------------------------------------------------------------------------------------

Part A - Scaled Ladies

30kg C&J 25kg Snatch

1 - 6 cal bike AMRAP Clean and Jerk

2 - 6 cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Thrusters 25kg

Part A is for TIME

Part B is for REPS

Event 2 Saturday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Scaled may step

Score is for TIME

any missed reps will be added as seconds

Event 3 Saturday

Score: Time 10 minute time cap

For time (any clean will count 10 min cap)

Intermediate men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Scaled Femaled

12 reps at 30kg

10 reps 35kg

8 reps 40kg

6 reps 45kg

4 reps 50kg

Event 4 Saturday

Score: Time 15 minute time cap

Intermediate Male 2x15kg DB

60 T2B

8 2xDB Devils Press 15kg

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

Scaled Female 2x10kg DB

50 Syn Sit ups

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

50 Syn Sit ups

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1 Sunday

Score: Time 15 minute time cap

12 minute time cap (workout is for time)

Alternating EMOM until athlete A completes Grace (30 C&J) and athlete B completes Isabel (30 Snatch)

Part A - Rx Male

60kg C&J -60kg Snatch

1 - 10 cal bike AMRAP Clean and Jerk

2 - 10 cal bike AMRAP Snatch

If one athlete finishes before the other then can jump in on their next round and help complete the reps but the Calories must be done first

Part B

13-15 AMARP Bar Muscle Ups

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Part A - Intermediate Ladies

42.5kg C&J and 35kg Snatch

1 - 7 Cal bike AMRAP Clean and Jerk

2 - 7 Cal bike AMRAP Snatch

12-13 rest

Part B

13-15 AMRAP Pull Ups

Part A is for TIME

Part B is for REPS

Event 2 Sunday

Score: Time 16 minute time cap

4 Rounds for time (16 min Cap)

500/450m Row

15 Syncro burpees over the rower

15 Syncro Box jump overs 24/20"

Score is for TIME

any missed reps will be added as seconds

Event 3 Sunday

Score: Time 10 minute time cap

For time - Any Clean permitted

RX men

12 reps at 80kg

10 reps 90kg

8 reps 100kg

6 reps 110kg

4 reps 120kg

Intermediate Female

12 reps at 45kg

10 reps 50kg

8 reps 55kg

6 reps 60kg

4 reps 65kg

Score is TIME

any missed reps will be added as seconds

Event 4 Sunday

Score: Time 16 minute time cap

Intermediate RX 2x22.5kg DB

80 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

80 T2B

Intermediate Female 2x10kg DB

60 T2B

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

40 2xDB Front squats

8 2xDB devils Press

20 2xDB STOH

8 2xDB Devils Press

40 2xDB Front Squats

8 2xDB Devils Press

60 2xDB Deadlifts

8 2xDB Devils Press

60 T2B

16 min Cap

Workout is for TIME

Any missed reps will be added as seconds

Event 1B

Score: Reps 2 minute time cap

Scoring part 1B only

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