May 2019

CF JENKS SouthSide Showdown Competition

2min AMRAP
-10 Deads 135/95 RX+ 155/105 MRX 115/75 
-25 Doubles
Rest 2min Add Wt 
2min AMRAP
– 5 Deads 185/125 RX+205/135 MRX155/105 
– 5 C2B or 10 Pull-Ups or 1 Rope Climb 15′ MRX 10′
Rest 2min Add Wt 
4min AMRAP
– 5 Deads 225/155 RX+255/175 MRX185/125 
– 5 C2B or 10 Pull-Ups or 1 Rope Climb
-25 Doubles

For Time:
-21 T2B
-21 Power Clean 135/95 RX+ 155/105 MRX 115/75 
-21 Barbell Push-ups 
Rest 1min
-15 Power Clean
-15 Box Jump Overs 30/24″ MRX 24/20″ *can use hands*
-15 T2B
Rest 1min
-9 Barbell Push-Ups
-9 Power Clean
-9 Box Jump Overs
-6 Barbell Push-Ups
-6 Power Clean 
-6 Box Jump Overs

4 Sprint Rounds:
-4 Over Bar Burpees
-8 OHS 95/65 RX+ 115/75 MRX 75/55
-10 WallBalls 20/14lbs 10/9 MRX 20/10 9′ 
-8 OH Lunges
-400m Row or Run or 1km A-Bike
– After 1st round Rest 1min
– After 2nd round Rest 1:30min
– After 3rd round Rest 2min

“CrossFit Total with a Twist”
-15min to Achieve a Max Back Squat 
-15min to Achieve a Max Bench Press 
-15min to Achieve a Max Deadlift

-Order for performing the 3 lifts will be squat, bench press, and then deadlift. Best single attempt for each of the 3 lifts are added together for the CrossFit Total with a Twist. 

-Squat, the bar is taken from the rack and has to be placed back in the rack for a successful lift.
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-Bench Press, the bar can have help on lift off from rack,a controlled rep touches chest to full lock out, bar can be assisted back in rack. The Butt/Glutes have to maintain contact with bench.

-Deadlift the bar is pulled up until the lifter is standing erect with knees & hips fully extended and shoulders behind bar. The bar is lowered under control with both hands back to the ground. The bar may not be dropped.

Compare to December 22, 2016.