Festivus Oct 2015 WODs


CrossFit Lehi – Competition

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1a: Metcon (AMRAP – Rounds and Reps)

WOD 1 – Delt-a -Force

Part 1

0:00-6:00

Buy in – Row 20 calories

AMRAP

Intermediate: 3 wall walks + 6 pull-ups

Novice & Masters: 5 shoulder to overhead + 10 ring rows

(85lb Male Novice/Masters, 55lb Female Novice/Masters)

6:00-8:00 Rest

1b: Metcon (Calories)

Part 2

8:00-9:00

Max calories in 1 minute row

2: Metcon (Weight)

WOD 2 – Dead Deader Deadest

Max-rep deadlifts in 30 seconds separated by 1 minute 30 seconds rest X 3

0-3:00 minutes

Warmup and adjust load to prep for first :30 sec all out

3:00-3:30

Max deadlift reps

3:30-5:00

Rest (load stays the same)

5:00-5:30

Max deadlift reps

5:30-7:00

Rest (load stays the same)

7:00-7:30

Max deadlift reps

Score= Load X total reps of 3 efforts combined