Throwdown Heats

Having a Blast
Having a Blast

**Just a reminder – All scheduled classes will be cancelled on Saturday, June 8th due to the CFSouthie Internal Throw Down. Also, there will be NO intro class at 12pm. 

If you are participating in the Internal Throwdown please click here to view your heat times and to make sure you are listed. If you are not listed and you are certain that you signed up before Saturday, June 1st, please send an email to [email protected].

For the Snatch Ladder each athlete will have 30 seconds to complete the lift. Once the 30 seconds is up the athlete will stand back from the barbell and rest 30 seconds before approaching the next weight. If you fail the weight you can retry the weight, but it must be within the 30 seconds. If you fail at a weight or decide to discontinue the lifts, the tiebraker component it Clapping push-ups for the RX and Hand-Release push-ups for the scaled. This will be discussed clearly during the 8:30am athlete briefing Saturday morning.

Squat Clean

30s work:30 rest
Squat Clean Thruster (115,80)
Burpee Lateral jumps
-6 rounds of each movement alternating each minute. Your score is your total squat clean thrusters and burpees scored separately.

Level 3 (95/65)
Level 2 (75,55)
Level 1 (65,35)