The Lion Spirit Competition

Onsite Competition for Individuals

Event description

Pronti per la seconda edizione di "The Lion Spirit Competition"!!
Una gara CrossFit che si rivolge a chi da poco ha iniziato a gareggiare e chi sta decidendo di provare per la prima volta una competizione.

La gara sarà composta da 3 WOD per 4 categorie: RX e SCALED MAN e RX e SCALED WOMAN.

La quota di partecipazione è di 23€ pagabili direttamente on-line al seguente link:


https://competitioncorner.net/events/1429


Per qualsiasi problema o chiarimento contattatemi al 3402733106 oppure scrivete direttamente nei commenti.

STANDARD per partecipare:

Categoria RX MAN:
-GTOH (ground to overhead) 65kg
-Snatch 50kg
-Double unders
-TTB (toes to bar)
-HSPU ( handstand push-ups)


Categoria SCALED MAN:
-GTOH (ground to overhead) 50kg
-Snatch 40kg
-Single unders
-knee to chest
-kipping pull-ups


Categoria RX WOMAN:
-GTOH (ground to overhead) 40kg
-Snatch 35kg
-Double unders
-TTB (toes to bar)
-HSPU ( handstand push-ups)
-kipping pull-ups


Categoria SCALED WOMAN:
GTOH (ground to overhead) 35kg
-Snatch 25kg
-Single unders
-knee to chest
-kipping pull-ups

 

Ed ora non vi resta che iscrivervi ed invitare a partecipare i vostri amici!!!

A breve pubblicherò i WOD di gara!!!

Rimanete sintonizzati per i prossimi aggiornamenti!!!

Scoring: For Repetitions: More is Better

7' amrap:
> 2-4-6-8... pull-ups
> 10 dumbbell power snatch 15 kg
> 30 su

Scoring: For Repetitions: More is Better

7' amrap:
> 2-4-6-8... pull-ups
> 10 dumbbell power snatch 10 kg
> 30 su

Scoring: For Repetitions: More is Better

7'amrap:
> 1-2-3-4...bar complex
> 10 dumbbell hang power snatch 15kg
> 30 DU

•Complex:
2 ttb
2 pull-ups
(unbroken)

Scoring: For Repetitions: More is Better

7' amrap:
> 1-2-3-4...bar complex
> 10 dumbbell hang power snatch 20kg
> 30 DU

•Complex:
2 ttb
2 pull-ups
2 c2b
(unbroken)

 

Scoring: For Repetitions: More is Better | Tiebreaker: 3 rounds for time

WoD 2 :

( C. T. : 7' )

> 3 rounds for time: ⬇️

- 100 mt run
- 10 deadlift
- 15 one arm dumbbell thrusters (switch arm every 5 reps)

Then in the remaining time: ⬇️
- amrap clean & jerk

> Load: ⬇️

•Man rx: dumbbell 20 kg, barbell 70 kg
•Man scaled: dumbbell 15 kg, barbell 50 kg
•Woman rx: dumbbell 15 kg, barbell 40 kg
•Woman scaled: dumbbell 10 kg, barbell 30 kg

Scoring: For Repetitions: More is Better | Tiebreaker: 3 ROUND FOR TIME

WoD 2 :

( C. T. : 7' )

> 3 rounds for time: ⬇️

- 100 mt run
- 10 deadlift
- 15 one arm dumbbell thrusters (switch arm every 5 reps)

Then in the remaining time: ⬇️
- amrap clean & jerk

> Load: ⬇️

•Man rx: dumbbell 20 kg, barbell 70 kg
•Man scaled: dumbbell 15 kg, barbell 50 kg
•Woman rx: dumbbell 15 kg, barbell 40 kg
•Woman scaled: dumbbell 10 kg, barbell 30 kg

Scoring: For Repetitions: More is Better | Tiebreaker: 3 ROUND FOR TIME

WoD 2 :

( C. T. : 7' )

> 3 rounds for time: ⬇️

- 100 mt run
- 10 deadlift
- 15 one arm dumbbell thrusters (switch arm every 5 reps)

Then in the remaining time: ⬇️
- amrap clean & jerk

> Load: ⬇️

•Man rx: dumbbell 20 kg, barbell 70 kg
•Man scaled: dumbbell 15 kg, barbell 50 kg
•Woman rx: dumbbell 15 kg, barbell 40 kg
•Woman scaled: dumbbell 10 kg, barbell 30 kg

Scoring: For Repetitions: More is Better | Tiebreaker: 3 ROUND FOR TIME

WoD 2 :

( C. T. : 7' )

> 3 rounds for time: ⬇️

- 100 mt run
- 10 deadlift
- 15 one arm dumbbell thrusters (switch arm every 5 reps)

Then in the remaining time: ⬇️
- amrap clean & jerk

> Load: ⬇️

•Man rx: dumbbell 20 kg, barbell 70 kg
•Man scaled: dumbbell 15 kg, barbell 50 kg
•Woman rx: dumbbell 15 kg, barbell 40 kg
•Woman scaled: dumbbell 10 kg, barbell 30 kg

Scoring: For Time: Fastest is Better | Time Cap: 4

~ On a 7' Running Clock ~

• From 0' to 4':

Δ For time:
12-9-6-3
-Kipping hspu ( RX MAN & WOMAN) /Push-ups hr ( SCALED MAN & WOMAN)

-burpees over bar lateral

• From 4' to 7':

Δ Amrap:
-squat snatch @50kg RX MAN
-squat snatch @35kg RX WOMAN
-power snatch @40kg SCALED MAN
-power snatch @25kg SCALED WOMAN

Scoring: For Time: Fastest is Better | Time Cap: 4 | Tiebreaker: FOR TIME

~ On a 7' Running Clock ~

• From 0' to 4':

Δ For time:
12-9-6-3
-Kipping hspu ( RX MAN & WOMAN) /Push-ups hr ( SCALED MAN & WOMAN)

-burpees over bar lateral

• From 4' to 7':

Δ Amrap:
-squat snatch @50kg RX MAN
-squat snatch @35kg RX WOMAN
-power snatch @40kg SCALED MAN
-power snatch @25kg SCALED WOMAN

Scoring: For Time: Fastest is Better | Time Cap: 4 | Tiebreaker: FOR TIME

~ On a 7' Running Clock ~

• From 0' to 4':

Δ For time:
12-9-6-3
-Kipping hspu ( RX MAN & WOMAN) /Push-ups hr ( SCALED MAN & WOMAN)

-burpees over bar lateral

• From 4' to 7':

Δ Amrap:
-squat snatch @50kg RX MAN
-squat snatch @35kg RX WOMAN
-power snatch @40kg SCALED MAN
-power snatch @25kg SCALED WOMAN

Scoring: For Time: Fastest is Better | Time Cap: 4 | Tiebreaker: FOR TIME

~ On a 7' Running Clock ~

• From 0' to 4':

Δ For time:
12-9-6-3
-Kipping hspu ( RX MAN & WOMAN) /Push-ups hr ( SCALED MAN & WOMAN)

-burpees over bar lateral

• From 4' to 7':

Δ Amrap:
-squat snatch @50kg RX MAN
-squat snatch @35kg RX WOMAN
-power snatch @40kg SCALED MAN
-power snatch @25kg SCALED WOMAN

Scoring: For Repetitions: More is Better

4:00 - 7:00 MAX REP Snatch 

Scoring: For Repetitions: More is Better

SN

Scoring: For Repetitions: More is Better

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Scoring: For Repetitions: More is Better

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