Snow Brawl – 2017
CrossFit Rockland will be closed today for Snow Brawl 2017. All regularly scheduled classes have been canceled for the day.
Athlete check-in starts at 10:00AM.
Event 1
“Below Zero”
Three rounds each for time of:
15 Thrusters
15 Burpees
Rx: 95#/65# & Bar Facing Burpees
Sx: 65#/45# & Standard Burpees
This is a partner workout in which each athlete must complete a full round (15 thrusters & 15 burpees) before tagging his/her partner. This sequence continues until each athlete has competed three rounds.
Event 2
“Do You Wanna Build A Snowman”
With a partner complete as many reps as possible in 12 minutes of 12 Clean and Jerks (6 each athlete) using the following ladder:
RxM:
115-135-155-165-185-205-215-225-245-255
RxF:
75-95-105-115-125-135-145-155-165-175
SxM:
75-95-105-115-125-135-145-155-165-175
SxF:
55-65-75-85-90-95-100-105-110-115
Only one athlete may work at a time. Each athlete must complete 6 reps of each weight before team can move up the ladder. This maybe done in any format. (ex 3/3,3/3 or 6/6 etc.)
Event 3
“Frostbitten”
Complete as many rounds and reps as possible in 14 minutes of:
Athlete 1 – Row 15/12 Cal
*simultaneously*
Athlete 2 – Deadlift Hold
*switch and repeat*
25ft Synchronized Walking Lunges (both athletes)
Athlete 1 – 20 Wallballs
*simultaneously*
Athlete 2 – Wall Squat Hold
*switch and repeat*
25ft Synchronized Walking Lunges (both athletes)
RxM: 20# Wallball (10ft)/185# Hold
RxF: 14# Wallball (9ft)/135# Hold
SxM: 14# Wallball (10ft)/135# Hold
SxF: 10# Wallball (9ft)/95# Hold