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CrossFit Comp — April 27, 2020

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Battle Off Admiral
Until further notice, CrossFit West Seattle will be providing at home workouts through Wodify, Zoom and the Facebook Members page to be completed while observing proper social distancing.  All in-person gym services will be suspended during this time.

BoA WOD #1 Rx (Time)
For Time (no cap)
40 Snatches
10 Lateral Burpees over weight
40 Squat Cleans over weight
10 Lateral Burpees
40 1-arm Overhead Lunges
10 Lateral Burpees over weight
20 Snatches
5 Lateral Burpees over weight
20 Squat Cleans
5 Lateral Burpees over weight
20 1-arm Overhead Lunges
5 Lateral Burpees over weight

*Score is Time to Complete
*All Snatches and Cleans come from the floor
*Half the reps of each weighted movement must be performed on each arm, can be divided any way
*Lunges can be forward or backward stepping as long as legs alternate each rep
*Rx: 45-53# DB or KB for men, 30-35# DB or KB for women
*Rx Burpee must be a jump over the object but DOES NOT need to be a 2-foot takeoff.
*If using a DB, only 1 head must touch the ground for the snatches and cleans
BoA WOD #1 Scaled (Time)
For Time (no cap)
40 Snatches
10 Lateral Burpees
40 Squat Cleans
10 Lateral Burpees
40 1-arm Overhead Lunges
10 Lateral Burpees
20 Snatches
5 Lateral Burpees
20 Squat Cleans
5 Lateral Burpees
20 1-arm Overhead Lunges
5 Lateral Burpees

*Score is Time to Complete
*All Snatches and Cleans come from the floor
*Half the reps of each weighted movement must be performed on each arm, can be divided any way
*Lunges can be forward or backward stepping as long as legs alternate each rep
*Scale: A lighter DB/KB than RX or an object in your house you can move effectively with one hand
*Burpee may be scaled by stepping laterally over the object.
*If using a DB, only 1 head must touch the ground for the snatches and cleans
BoA WOD #2 Rx (AMRAP – Rounds and Reps)
15:00 AMRAP
12 Deadlifts
9 Hang Power Cleans
6 Jerks
30 Double Unders

*Score is rounds + reps
*Odd Rounds weighted movements performed with right arm, even rounds performed with left arm
*Rx: 45-53# DB or KB for men, 30-35# DB or KB for women
*If using a DB, only 1 head must touch the ground for the deadlifts
BoA WOD #2 Scaled (AMRAP – Rounds and Reps)
15:00 AMRAP
1-arm DB/KB DT
12 Deadlifts
9 Hang Power Cleans
6 Jerks
60 Single Unders

*Score is rounds + reps
*Odd Rounds weighted movements performed with right arm, even rounds performed with left arm
*Use a lighter DB/KB or an object in your house you can move effectively with one hand.
*If using a DB, only 1 head must touch the ground for the deadlifts
BoA WOD #3 Rx (AMRAP – Rounds and Reps)
20:00 AMRAP
10 Push Ups
20 Sit Ups
30 Squats

*Score is rounds + reps
*Rep starts and finishes at the top of the push up, Chest touches floor, chest and legs rise together for Rx.
*Fingers/Hands touch in front of your toes on the sit ups for Rx. Abmat optional.
*Squat must be parallel (hip crease at or below top of knee) at the bottom and achieve full extension (knees and hips locked out) at the top for Rx
BoA WOD #3 Scaled (AMRAP – Rounds and Reps)
20:00 AMRAP
10 Push Ups
20 Sit Ups
30 Squats

*Score is rounds + reps
*Scale Push Ups by performing on a raised object (bench, arm of couch, etc) or on your knees
*Scale Sit Ups by coming as far up as possible if unable to meet the standard of touching fingers in front of toes
*Scale Squats by going as far down as possible toward parallel if unable to meet the standard.