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2018 Operation Metcon

Crossfit Competition in Woodland, California, United States

This is a past competition. See: All Upcoming Events & Competitions.

Categories

CategoryPriceFee
RX180.00 USD8.50 USD
Scaled180.00 USD8.50 USD

Details

Join us for this 3-person team competition composed of either unisex or mixed teams (M/M/M, F/F/F, M/M/F or M/F/F). Regardless of how the teams are composed, each team will be competing for the same podium spots in either the RX Division or Scaled Division. Prizes to the top 3 teams for both divisions.

There will be 3 WODS + a Final WOD for the top 5 teams.

RX Guidelines - All team members should be able to complete benchmark workouts like Fran, Helen, Diane, Grace, Isabel, Karen, Kelly, and Nancy without scaling. AT LEAST ONE MEMBER OF YOUR TEAM SHOULD BE ABLE TO DO MUSCLE-UPS (FINAL WOD ONLY)

Scaled - If any of your teammates can't do RX then this is where your team belongs. We won't ask this team to do pull-ups or toes-to-bars or to lift any crazy weight but you will still be challenged physically.


WOD #1

"FOUR THIRTY"

20 Minute AMRAP

RX TEAMS

30 Wall Balls (20/14)

30 Box Jump Overs (24/20)

30 American KB Swings (53/35)

30 Toes to Bar

SCALED TEAMS

30 Wall Balls (14/10)

30 Box Jump or Step Overs (24/20)

30 American KB Swings (35/26)

30 Sit-ups

One athlete working at a team, switching out as needed.


WOD #2

"SWEET SIXTEEN"

RX TEAMS

Minute 0-6: Athlete #1

60m Plate Overhead Lunge (45/25) then AMRAP:

12 Front Squats (95/65)

4 Lateral Bar Over Burpees

Minute 6-7: Change Plates

Minute 7-13: Athlete #2

60m Plate Overhead Lunge (45/25) then AMRAP:

8 Front Squats (115/80)

8 Lateral Bar Over Burpees

Minute 13-14: Change Plates

Minute 14-20: Athlete #3

60m Plate Overhead Lunge (45/25) then AMRAP:

4 Front Squats (135/95)

12 Lateral Bar Over Burpees

Scaled TEAMS

Minute 0-6: Athlete #1

60m Plate Overhead Lunge (25/15) then AMRAP:

12 Front Squats (55/45)

4 Lateral Bar Over Burpees

Minute 6-7: Change Plates

Minute 7-13: Athlete #2

60m Plate Overhead Lunge (25/15) then AMRAP:

8 Front Squats (75/55)

8 Lateral Bar Over Burpees

Minute 13-14: Change Plates

Minute 14-20: Athlete #3

60m Plate Overhead Lunge (25/15) then AMRAP:

4 Front Squats (95/65)

12 Lateral Bar Over Burpees


WOD #3

"RIDE or DIE"

EMOM9 FOR MAX REPS POWER SNATCH (75/55) (55/35) AND CALORIE BIKE

Minute 0-1: Athlete #1 - Snatch, Athlete #2 - Bike, Athlete #3 - Rest

Minute 1-2: Athlete #3 - Snatch, Athlete #1 - Bike, Athlete #2 - Rest

Minute 2-3: Athlete #2 - Snatch, Athlete #3 - Bike, Athlete #1 - Rest

Minute 3-4: Athlete #1 - Snatch, Athlete #2 - Bike, Athlete #3 - Rest

Minute 4-5: Athlete #3 - Snatch, Athlete #1 - Bike, Athlete #2 - Rest

Minute 5-6: Athlete #2 - Snatch, Athlete #3 - Bike, Athlete #1 - Rest

Minute 6-7: Athlete #1 - Snatch, Athlete #2 - Bike, Athlete #3 - Rest

Minute 7-8: Athlete #3 - Snatch, Athlete #1 - Bike, Athlete #2 - Rest

Minute 8-9: Athlete #2 - Snatch, Athlete #3 - Bike, Athlete #1 - Rest

CALORIES NORMALIZED BY THE FOLLOWING:

M/M/M TEAMS - MULTIPLE BY 0.7

M/M/F TEAMS - MULTIPLY BY 0.8

M/F/F TEAMS - MULTIPLY BY 0.9

F/F/F TEAMS - MULTIPLY BY 1.0


FINAL WOD - TBD


Sunday, April 15 - Last day to register to guarantee shirts and to request a refund. No refunds after this date.

Monday, May 7 - Registration closes


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