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Crossfit Brighton CFB/CFD Throwdown WOD #4
WOD 4
Power Clean and Jerks/Abmat/Burpees
Descending ladder from 10-2 by 2's (10-8-6-4-2). Partners will each complete 10/10/10, 8/8/8 and so on of each exercise. Partner 1 will complete 10 clean and jerks then partner 2 will complete 10 clean and jerks, partner 1 will complete 10 abmats, partner 2 will complete 10 abmats, then partner 1 completes 10 burpees then partner 2 completes 10 burpees. From there the partners will start on 8's all the way to 2's.
Weight 95/65 all teams (unless a member needs to scale due to ability, case by case basis)
Time cap 10:00 minutes
Crossfit Brighton CFB/CFD Throwdown WOD #3
WOD 3
21-15-9 KBSW and Goblet Squats
This is a one time through sprint 21/21-15/15 - 9/9. Each partner will have a kettlebell. The kettlebell may NOT touch the ground until the entire workout is completed. If the kettlebell is dropped there is a 5 burpee penalty that both partners must complete (5). Each partner must complete a portion of each of the exercises i.e. partner 1 cannot complete all of the KBSW while partner 2 does the squats. However, reps may be portioned however the partners choose from there. Kettlebells must be touching the teams hands at all times no setting the kettlebell on your foot or any other funky thing. If a partner chooses to chalk up they must hand their kettlebell to their partner or pay the burpee penalty.
24kg/16kg (all teams)
5 minute time cap
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