February 2 & 3, 2019
Mississauga, Ontario

Event P6.19.1

For Time

For time:

21-15-9

Squat Cleans

Handstand Pushups


Time Cap: 9 Minutes


Scaled

W - 85 | 95 | 105, Hand Release Pushups


Intermediate (RX) 

M - 115 | 135 | 155, Handstand Pushups

W - 85 | 95 | 105, Handstand Pushups


Pro (RX+)

M - 135 | 155 | 175, Deficit Handstand Pushups

W - 95 | 105 | 125, Deficit Handstand Pushups

Event P6.19.2

For Time

For time:

1-2-3-4-5-6-7-8-9-10 Reps of:

Bench Press

Box Jump Overs

1 Rope Climb


Time Cap: 12 Minutes


Scaled

W - 80lb Barbell, 20" Box, 3 Sit to Stand Rope Climbs


Intermediate (RX) 

M - 155lb Barbell, 30" Box, Regular Rope Climbs

W - 95lb Barbell, 24" Box, Regular Rope Climbs


Pro (RX+)

M - 185lb Barbell, 30" Box, Legless Rope Climbs

W - 110lb Barbell, 24" Box, Legless Rope Climbs

Event P6.19.3

Total Reps

As many reps as possible in 10 minutes of: 

25m Swim

4 Air Squats

8 Push Ups

12 Lunges (Alternating)

50m Swim

4 Air Squats

8 Push Ups

12 Lunges (Alternating)

Event P6.19.4

A: Reps | B: Weight

A: Max Bar Muscle Ups


Scaled: Chest-to-Bar Pull Ups OR Pull-Ups

Chest-to-Bar Pull-Up will rank higher than Pull-Ups


Intermediate (RX): Bar Muscle-Ups OR Chest-to-Bar Pull-Ups

Bar Muscle Up will rank higher than Chest-to-Bar Pull-Ups 


Pro: Bar Muscle-Ups


2 minute rest between Part A and B


B: Max Snatch


  • Athletes have three attempt windows, each :20 seconds in duration followed by 2 minutes of rest between attempts.
  • Barbells must be collared during lifts
  • Power, Split or "Squat" are all acceptable variations
  • Barbell must leave the floor before the :20 second window expires
  • Athletes must change their own weights
  • Fractional plates are NOT permitted


Event P6.19.5

Total Reps.

As many reps as possible in 8 minutes of:

15 Toes-to-Bar

15 Dumbbell Deadlifts

50 Double Unders

10 Dumbbell Thrusters

10 Chest-to-Bar Pullups


Scaled: W - 20lb Dumbbells, Knee Raises, Jumping Chest-to-Bar Pullups, Single Skips


Intermediate (RX): M - 50lb Dumbbells, Kipping Pullups  | W - 35lb Dumbbells, Kipping Pullups


Pro (RX+): M - 50lb Dumbbells | W - 35lb Dumbbells

Event P6.19.6

A: Time | B: Level

A: Illinois Agility Test

Athletes will have three attempts to find their best time. 

Score will be to the tenth of a second. 


B: Multi-Stage Fitness Test

Athletes will perform the 'Beep Test'

Score will be the highest level successfully completed. 

Seeding Workout.

Due Monday, Jan 28th at 8pm.

SEEDING WOD A

As many reps as possible in 6 minutes of:

8 Dumbbell Ground-to-Overhead

12 Bar-Facing Burpees


SEEDING WOD B

4 Minutes to find:

3 Rep Max Front Squat (no rack)


Dumbbell Weights

RX/RX+ M 50lb | W 35lb

Scaled W 20lb

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