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Friday 210521

Friday 210521

PairUP ThrowDOWN
For time, with a partner:

30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run

Rest 5 minutes, then:

10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.

Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Friday 170310

Friday 170310

Workout 17.3

*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Open 17.3

For RepsPrior to 8 minutes, 3 rounds of:6 Chest-to-Bar Pull-Ups6 Squat Snatches (95/65 lb)Then 3 rounds of:7 Chest-to-Bar Pull-Ups5 Squat Snatches (135/95 lb)* Prior to 12 minutes, 3 rounds of:8 Chest-to-Bar Pull-Ups4 Squat Snatches (185/135 lb)* Prior to 16 minutes, 3 rounds of:9 Chest-to-Bar Pull-Ups3 Squat Snatches (225/155 lb)* Prior to 20 minutes, 3 rounds […]
For Reps
Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)
* Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)
* Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)
* Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)
* Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)

Saturday 220101

Saturday 220101

Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees
30 snatches, weight 1
30 burpees
30 snatches, weight 2
20 burpees
30 snatches, weight 3
10 burpees
As many snatches as possible, weight 4

♀ 45 / 75 / 100 / 120-lb snatches
♂ 75 / 135 / 165 / 210-lb snatches

Post reps completed to comments.
Compare to 130307.

Scaling:
Beginner level athletes should spend time drilling the snatch and practice the movement with light weights.

Beginner Option:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20 burpees
15 snatches, weight 1
15 burpees
15 snatches, weight 2
10 burpees
15 snatches, weight 3
5 burpees
As many snatches as possible, weight 4

♀ 22 / 35 / 45 / 55-lb snatches
♂ 35 / 45 / 55 / 65-lb snatches