Taco44

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

1985

For Time
10 Bear Complexes (135/95 lb)
100 yard Bear Crawl
8 Bear Complexes (155/105 lb)
100 yard Bear Crawl
6 Bear Complexes (185/125 lb)
100 yard Bear Crawl
4 Bear Complexes (205/135 lb)
100 yard Bear Crawl
2 Bear Complexes (225/145 lb)
100 yard Bear Crawl

1 bear complex consists of: 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press

Ragnarök

For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)

Rest 2 minutes

2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)

Rest 2 minutes

Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)

Rest 4 minutes

Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)

*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press

**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up

Randy Savage

For Time
10 Right-Arm Kettlebell Snatches (24/16 kg)
10 Burpees
10 Left-Arm Kettlebell Snatches (24/16 kg)
30 Air Squats

15 Right-Arm Kettlebell Push Jerks (24/16 kg)
15 Burpees
15 Left-Arm Kettlebell Push Jerks (24/16 kg)
45 Air Squats

20 Right-Arm Kettlebell Cleans (24/16 kg)
20 Burpees
20 Left-Arm Kettlebell Cleans (24/16 kg)
60 Air Squats

25 Right-Arm Kettlebell High Pulls (24/16 kg)
25 Burpees
25 Left-Arm Kettlebell High Pulls (24/16 kg)
75 Air Squats

30 Right-Arm Russian Kettlebell Swings (24/16 kg)
30 Burpees
30 Left-Arm Russian Kettlebell Swings (24/16 kg)
90 Air Squats