2016 CrossFit Games Champions - Team CrossFit Mayhem Freedom

2016 CrossFit Games Champions - Team CrossFit Mayhem Freedom


STUDIO CITY                                  
TEAM WOD
| TEAMS OF 3
PART A:
Team will run the "Colfax Relay"
ATHLETE 1 will Run to the 200 meter mark and tag athlete 2
ATHLETE 2 will run to the 400 meter mark and tag athlete 3   
ATHLETE 3 will run to Colfax and finish

PART B:
BEGINS WHEN THE LAST TEAM CROSSES THE COLFAX FINISH LINE:

7 MIN AMRAP: STRICT PRESS
50 reps @ (95/65)
50 reps @ (115/75)
Max reps @ (135/85)                                          

7 MIN AMRAP: POWER SNATCH
50 reps @ (95/65)
50 reps @ (115/75)
Max reps @ (135/95)

7 MINUTE AMRAP: HANG POWER CLEAN
50 reps @ (135/95)
50 reps @ (155/105)
Max reps @ (175/115)

* record finish time of relay
** 2 minute rest in between each AMRAP* 
*** Record TOTAL NUMBER of reps for all three AMRAPs

ACCESSORY
3 sets each
20 Alternating single leg cross toes to bar
15-30 seconds of L-sit flutter kicks on kettlebells


HERMOSA BEACH
STRENGTH (12min cap)
Hang Squat Snatch
3 x 3 @ 50%
3 x 3 @ 60%
3 x 3 @ 70%

TEAM WOD | TEAMS OF 3
For time:
120 Box Jumps (24/20)
Row 750 meters
120 Abmat Sit Ups
Row 750 meters
120 Kettlebell Swings (1.5p/1p)
Row 750 meters
120 Overhead Squat (75/55)
Row 750 meters

* one rower per team
** athletes may complete all other movements together at the same time

ACCESSORY
2 Rounds
5 - 4 - 3 - 2 - 1
Hanging Straight-Leg Raises

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