Perfect Pairs

Onsite Competition for Teams

Event description

CrossFit Fibre's In House Pairs Comp

Enter as Intermediate-Rxish/Beginner Teams

Equipment you will need:

  • Lifting Shoes
  • Hand Protection-Wodies/Gloves
  • Knee Sleeves
  • Skipping Ropes

Parking:

  • Around the LnH Building. 
  • Please keep the area in front of the box clear.

Wear your best Team Attire/colours/war paint but make sure your movements are not restricted. 

Strictly No Pets

Scoring: For Repetitions: More is Better

13MIN AMRAP
20 SIMULTANEOUS BURPEE O BAR
30 SIMULTANEOUS DEADLIFTS 
40 FRONT SQUATS 
30 HANG POWER CLEANS
20 SIMULTANEOUS BURPEE O BAR

RX 180/140, 60/40
BEG 140/120, 45/30

 

At the start of WOD, athletes will start with 20 Synchro Burpees over Bar.

  • Synchro Burpee meeting point is chest on the floor; double foot jumps and landing

Then will proceed into 20 Synchro Deadlifts at a pre-loaded bar 180/140

  • Synchro Deadlift meeting point is at the top of the deadlift; Plates on both sides must touch the floor.

Then, Team will strip the bar to 60/40 for Front Squat and Hang Power Clean.

Teams can Tag In and Tag Out at Any time. Movement standards apply, hips under knees + full lock out of hips and knees.

Once completed all reps, Teams proceed back into 20 Simultaneous Burpees over Bar.

In Remainder of time, Teams start back at the top again for Total Rep Score.

And must reload bar back up to Starting Weight.

Scoring: For Repetitions: More is Better

0-3min

35 Wall Balls

Max Chest to Bar/Chin Up

3-6min

35 Wall Balls

Max Ground to Overhead 50/35

6-9min

35 Wall Balls

Thrusters

 

Open 50/35; 20/14; 9.5/10.5Ft

Beg 40/30; 14/10

 

From 0-3mins, athletes will complete 40 Wall Balls and then in the remainder of the time will proceed into Max Rep Chest to Bar or Chin Ups

  • Open Max Rep Chest to Bar/Chin Ups. All Open Males on Chest to Bar. Females can be a mix of both Chest to Bar or Chin Ups. Reps will be counted as Chest to Bar Reps and 2 Chin Ups for 1 Chest to Bar Rep. 
  • Beg Chin Ups/Jumping Chin Ups (7 inch from height). All Beg Males on Chin Ups. Beginner Females on jumping Chin Ups, 7 inches from top of head to bottom of chin up bar.

Athletes may Tag in and Out at Any time. Hand tag partner at the starting line.

At the start of 3mins, all reps of Chest to Bar will finish. Any completed reps after this time will not be counted.

From 3-6mins Athletes will proceed to complete another 40 Wall Balls and then start the Ground to Overhead in the remainder of the time.

The Ground to Overhead can be a Snatch or Clean and Jerk. Bar must connect with the floor on every rep and athletes must lock out elbows, hips and knees on every good rep.

At the start of 9mins, all reps of G2O will finish. Any completed reps after this time will not be counted.

From 6-9mins, Athletes will proceed to complete another 40 Wall Balls and then start the Thrusters in the remainder of the time.

Total Reps of the WOD will be recorded.

Scoring: For Repetitions: More is Better | Tiebreaker: 3km Row

Team Triple 3

Open

4.8km Run

3km Row

300 Double Unders

 

Beginner

3.2km Run

3km Row

600 Double Unders

 

At the start of the buzzer, Teams will chip through the workout together. Team 1 will be on the run and Team 2 on the rower. 

All runs will be at blocks of 800m and upon completion, runners must tag out the rower.  Open will complete 6 rounds of 800m runs and Beginners will complete 4 rounds of 800m runs.

Once the runs are completed, athletes can chip away at the row and the Double Unders to finish for time. If not completed, then remainder of the reps will be added to the finish time of 20mins.

2 judges are required for this wod for each team.

Scoring: For Weight: Heavier is Better

Men (kg increments)

40
50
60
70
80
90
100
110
120
130
140

Women (kg increments)

30
35
40
45
50
55
60
65
70
75
80

Teams have 4mins to Complete the Clean Ladder. 

Any variation of the Clean is allowed, Power Clean and Full Clean.

Elbows must be in front of the bar and standard hips and knees to be locked out.

Must show control of bar for at least 1 second before dropping the bar for the rep to count.

Max Team Total will be recorded for your Team score. Judges decision is final.

Ladies First, then Men last.