CFHY In House Throw Down: Standards and Sign Up!

Friday, April 19, 2019

Strength

EMOM 12, alt.

Odd: 3 Clean and Jerks

Even: 20 Up Downs

WOD

100-80-60-40-20 Double Unders

10-8-6-4-2 Clean and Jerks (135/95)

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The CrossFit Hyannis In House Competition is coming- Saturday, May 18th at 9:00am, Same Sex Teams of Two.  There is a sign up at the gym- you may sign up with a partner or sign up solo and we’ll find you one!  Workouts will be released soon, but a general standard list can be found below.

This competition is open to ALL CrossFit Hyannis members, no matter their current ability- it is intended as a fun, community day to come together, throw down and have some fun! Therefore we will have a “Scaled Plus” category- which means if there are any movements in the scaled workout that cannot be done at the recommended scaled weights they may be further scaled based on a coach’s recommendation. Those who are “Scaled Plus” will be ranked below those teams who use the recommended scaled weight for the workout in which they need to further scale.

Standards- this is not necessarily an all-inclusive list, but it should guide you as to what division to sign up for. You and your partner should be in the SAME DIVISION.

Movement RX Scaled Scaled Plus
Clean 135/95 95/65 Appropriate Load/Scaling
Snatch 115/75 85/55 Appropriate Load/Scaling
DB Movements 50/35 35/20 Appropriate Load/Scaling
Wall Balls 20/14 to 10’ 14/10 to 10/9’ Appropriate Load/Scaling
Box Jumps 24/20 20/12 (Step ups ok) Appropriate Load/Scaling
Pull Ups Standard Jumping to 6” above head Appropriate Load/Scaling
Sandbag 100/70 70/45 Appropriate Load/Scaling
Run, Row, Bike, Burpees, etc. Ability to do it! Ability to do it! Appropriate Load/Scaling
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