Team Series 2019 8

D12 CrossFit Team Series 2019

Workout 8

 

AMRAP x 15 Minutes

 

Wall Ball x 20

Power Clean x 3, 6, 9, 12, 15…

 

The Score for this workout is total reps completed in the 15 minutes.

Reps may be broken up however.

 

Wall Ball	Power Clean	Total
20	3	23
20	6	49
20	9	78
20	12	110
20	15	145
20	18	183
20	21	224
20	24	268
20	27	315
20	30	365
20	33	418
20	36	474
20	39	533
20	42	595
20	45	660

 

Wall Ball

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

 

Rx males will use a 9kg ball and throw to a 10 foot target.  Rx Females will use a 6kg ball and throw to a 9 foot target.

Scaled males will use an 8kg ball and throw to a 10 foot target.  Scaled Females will use a 5kg ball and throw to a 9 foot target.

 

Power Clean

The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound.  Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

 

Rx Males will use a 70kg barbell, Rx Ladies will use a 45 kg barbell

Scaled Males will use a 55 kg barbell, Scaled Ladies will use a 37.5 kg barbell

 

 

Do whichever version of the workout you feel is best appropriate for your team but you must record your workout and submit a link with your score.

Enter your score here including the link to your video.  Scoring closes at 13:00 on Sunday 2nd February 2020.

https://forms.gle/SmqQ8EMhBasD1AjP6

 

Video Submission Standards

Both athletes must be clearly visible in the video

A timer must be visible in the video – Wod Proof app is preferred

Shoot the video so all exercises can be seen clearly meeting the movement standards

Videos must be uncut and unedited to accurately display the performance