CrossFit Subdued's Small Town Throwdown 2016 Workouts

Workout 1

Name: Cowboy Up


Description: Each Partner is to perform the following complex for max weight within 8min:

Power Clean
Shoulder to Overhead
Front Squat
Hang Squat Clean
Shoulder to Overhead


Standards Video: There is no standards video posted

Workout 2

Name: Crash the Party


Description: 3:00 work at each station (score-max reps)

1-Toes to Bar (Knee Raises)
2- Box Jump Overs (24/20-24/20)
3- Row (cals)
4- Burpees Over Rower

*Each partner must complete at least 1 rep of each movement

*1 partner works/1 partner rests. score is Max reps completed at the end of the 12 minutes. Tie breaker is most cals rowed


Standards Video: There is no standards video posted

Workout 3

Name: Shotgun Rider


Description: 6 Rounds

16 Wall Balls 20/14 (14/10)
8 Guys/Power Snatch and Girls/Clean and jerk (95) (65)
8 Cals on Air Assault Bike

*Partners will alternate through full rounds

* Males will Power Snatch and Females will Clean and Jerk Barbell (Weight is same for male and females in each division 95 intermediate and 65 scaled)

*12min cap


Standards Video: There is no standards video posted