Battle of the Lake III

Unbroken Series presents

Battle of the Lake III

Saturday, February 9th, 2019 

at CrossFit Allegiance 

615 North Hwy 16

Denver, NC 28037


This year's competition will be a Partner Event:

Rx, Scaled, and Masters divisions

All-Female, Co-ed, or All-Male


Early Bird Price: $180/team through January 11th

Regular Price: $200/team

WOD 1: "Power House"

Part A:
5 minute time cap, for time
(coed teams will have two bars)


RX
15 G2OH (155/105)
12 G2OH (185/115)
9 G2OH (215/135)

Scaled and Masters
15 G2OH (95/65)
12 G2OH (115/75)
9 G2OH (135/95)

One person working at a time. Split reps however needed. If the work is not completed at the 5:00 mark, every unfinished rep will count as one second added to the score. If the work is completed prior to the 5:00 mark, any time remaining in the 5 minutes will be rest time. If the work is completed prior to the 5 minute mark, the bar must be left at the last lifted weight until the clock reads 5:00. Athletes may not prepare the bar for Part B until the 5:00 mark.

Part B:
8:00 for both athletes to find a 1RM ground to overhead

There will be no transition time between Parts A and B on the clock. Part B begins when Part A ends, at the 5:00 mark, and continues to the 13:00 mark.

The score for Part A will be the time when the work is completed, with any appropriate penalty for uncompleted reps. The score for Part B will be the sum of both athletes' heaviest successful G2OH attempts.

WOD 2: "Feel the Burn"

10 minute AMRAP, for reps

Rx
15 Dumbell Hang Squat Cleans (50/35)
60 Double Unders
15 Dumbell Shoulder to Overhead (50/35)
60 Dumble Unders
15 Dumbell Cleans (50/35)
60 Double Unders
15 Dumbell Thrusters (50/35)
60 Double Unders
**One person working at a time and split reps however needed.

Scaled and Masters is with a barbell
15 Hang Squat Cleans (75/55)
60 Double Unders or 120 singles
15 Shoulder to Overhead (75/55)
60 Double Unders or 120 singles
15 Cleans (75/55)
60 Double Unders or 120 singles
15 Thrusters (75/55)
60 Double Unders or 120 singles
**One person working at a time and split reps however needed. Both teammates must choose the same jump rope variation.

WOD 3: "Don't Let Go"

15 min time cap, for time

Rx
50 Calorie Row
50 Chest to Bar Pull-ups
40 Calorie Row
60 Toes to Bar
30 Calorie Row
70 Pull-ups

Scaled and Masters
50 Calorie Row
50 Burpees Over the Rower
40 Calorie Row
46 Knee ups or 20 Toes to Bar
30 Calorie Row
30 Pull-ups or 30 Burpees Over the Rower

Bonus WOD

Rx
4-minute AMRAP Handstand Walks

Scaled and Masters
Minutes 0:00 - 2:00 -- Handstand Walks
Minutes 2:00 - 4:00 -- 4 Broad Jumps

Notes: 

* Both partners can do the handstand walk, or just one partner. Only one partner may work at a time. Every 5 feet counts as 1 rep. If you fall, you must return to the last successfully completed 5-foot mark to start again.

* For the broad jumps, each partner will get two attempts. The score will be the two longest jumps, no matter who jumped. In other words, One partner may provide both jump scores if both of his/her jumps are longer than the other partner's two jumps.

Important!

*BY CLICKING "SUBMIT" YOU ACKNOWLEDGE THAT YOU ARE SIGNING THE WAIVER AND AGREEMENT FREELY AND VOLUNTARILY, AND INTEND BY YOUR ACCEPTANCE TO BE A COMPLETE AND UNCONDITIONAL RELEASE OF ALL LIABILITY TO THE GREATEST EXTENT ALLOWED BY LAW.

*You must be over 18 years of age OR the parent/legal guardian of a minor under 18 years of age OR the legal guardian of an incapacitated and/or mentally challenged person in order to agree to the text above.

*ALL members of a team agree to the terms of the waiver when submitted.

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