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©MilestoneCrossfit 2020

641 W Front Street

Hutto, TX
(512) 765-4933

WOD 1: 

RX Division:

9 minute AMRAP:

3-6-9-12-15....

Chest 2 Bar Pull-ups

Clean & Jerks (135/95)

Open Division:

7 minute AMRAP:

3-6-9-12-15...

Clean & Jerk (95/65)

Box Jumps (24"/20")

*Step-ups are allowed and will not be counted as a scale

Masters Division:

9 minute AMRAP:

3-6-9-12-15...

Pull-ups

Clean & Jerk (115/75)

Team RX:

Partner A completes a 6 minute AMRAP:

10 Thursters (95/65)

10 Pull-ups

1 minute off

Then Partner B completes a 6 minute AMRAP:

10 Sumo Deadlift High-Pulls (95/65)

10 Box Jumps (24"/20")

*Step-ups are considered a scale; Teams choose which partner completes each 6 minute AMRAP, each partner must complete one AMRAP

Team Open:

10 minute AMRAP:

10 Sumo Deadlift High-pull (85/55)

10 Wall Balls (20#/14#)(10'/9' target)

*Partner A completes both movements, then Partner B completes both movements alternating each round

WOD 2: 

RX Division:

8 minutes to establish a 3 rep max Overhead Squat (bar starts on the ground)

Open Division:

8 minutes to establish a 3 rep max Front Squat (bar starts on the ground)

Masters Division:

8 minutes to establish a 3 rep max Overhead Squat (bar starts on the ground) 

Team RX:

8 minutes to establish a 3 rep max Overhead Squat (bar starts on the ground) *Both partners working during the 8 minutes, only 1 partner lifts at a time

Team Open:

8 minutes to establish a 3 rep max Front Squat (bar starts on the ground) *Both partners working during the 8 minutes, only 1 partner lifts at a time

WOD 3: 

RX Division:

21-15-9: 16 minute cut-off

Deadlifts (225/155)

42-30-18

Wall Balls (20#/14#) to a 10' Target

Finish with a 400 meter run

*Tie breaker if you do not finish the entire workout under time is the time the last wall ball was completed

Open Division:

3 rounds: 10 minute cut-off

10 Deadlifts (185/115)

15 Wall Balls (20#/14#)(10'/9' Target)

Finish with 400 meter run

*Tie breaker if you do not finish the entire workout under time is the time the last wall ball was completed

Masters Division:

21-15-9: 16 minute cut-off

Deadlifts (225/155)

42-30-18

Wall Balls (20#/14#) to a 10' Target

Finish with a 400 meter run

*Tie breaker if you do not finish the entire workout under time is the time the last wall ball was completed

Team RX:

For Time: 16 min Cut-off

40 Hang Power Cleans (135/95)

40 Target Burpees (35# Plate)

40 Alternating Kettle Bell Snatch (55/35)

400 meter Run

40 Alternating Kettle Bell Snatch (55/35)

40 Target Burpees (35# Plate)

40 Hang Power Cleans (135/95)

400 meter Run

* Tie breaker if not completed before time cap is the time that the last Hang Power Clean was completed

* Reps can be divided however teams see fit

* Teammates cannot start run until all reps are completed

* Teammates cannot start working until both partners are at the workout station

* Time is noted once last partner crosses finish line

Team Open:

2 rounds: 15 minute cut-off

40 Hang Cleans (95/65)

40 Target Burpees (35# Plate)

40 Shoulder to Overhead Anyway (95/65)

Finish with a 400 meter run after completing the 2 rounds

* Tie breaker if not completed before time cap is the time that the last Hang Power Clean was completed

* Reps can be divided however teams see fit

* Teammates cannot start run until all reps are completed

* Teammates cannot start working until both partners are at the workout station

* Time is noted once last partner crosses finish line

2016 Triple Threat Throwdown WODs