CrossFit Central Manchester Games
Individual workouts
WOD 1
“Ninja Pain”
5 Rounds for time, of;
– 6 Hang squat cleans (40kg/60kg)
– 8 Box jumps (20”/24”)
– 12 Kettlebell swings (16kg/24kg)
WOD 2
“Snatch Master”
In 3 minutes complete as many;
– Snatches (30kg/60kg)
WOD 3
‘Franpee”
21-15-9
– Thrusters (30kg/40kg)
– Burpees over the bar
CUT OFF – 30 men and 20 women will go on to compete in Day 2
WOD 4
“Dirty Diana”
21-15-9
– Deadlifts (80kg/110kg)
50-50-50
– Double unders
CUT OFF – 10 men and 10 women will go on to compete in the Final event
WOD 5
“THE FINISHER”
– 30 Calorie row
– 15 Ground to overhead (40kg/60kg)
– 15 Chest to bar pull ups
– 20 Calorie row
– 10 Ground to overhead (50kg/70kg)
– 10 Chest to bar
– 10 Calorie row
– 5 Ground to overhead (60kg/80kg)
– 5 Chest to bar
MASTERS
WOD 1
“Ninja Pain”
5 Rounds for time, of;
– 6 Hang squat cleans (30kg/50kg)
– 8 Box jumps (20”/24”) (Step ups are allowed)
– 12 Kettlebell swings (16kg/24kg)
WOD 2
“Snatch Master”
In 3 minutes complete as many;
– Snatches (30kg/50kg)
WOD 3
‘Franpee”
21-15-9
– Thrusters (30kg/40kg)
– Burpees over the bar (step overs are allowed)
WOD 4
“Dirty Diana”
21-15-9
– Deadlifts (70kg/100kg)
30-30-30
– Double unders
CUT OFF – 5 men and 5 women will go on to complete in the Final event for the masters
WOD 5
“THE FINISHER”
– 30 Calorie row
– 15 Ground to overhead (30kg/50kg)
– 15 Chest to bar pull ups
– 20 Calorie row
– 10 Ground to overhead (40kg/60kg)
– 10 Chest to bar
– 10 Calorie row
– 5 Ground to overhead (50kg/70kg)
– 5 Chest to bar
TEAMS
WOD 1
“Ninja Pain”
3 Rounds for time, of;
– 6 Hang squat cleans (40kg/60kg)
– 8 Box jumps (20”/24”)
– 12 Kettlebell swings (16kg/24kg)
WOD 2
“Snatch Master”
In 1 minutes complete as many;
– Snatches (30kg/60kg)
WOD 3
‘Franpee”
– 180 Thrusters (30kg/40kg)
– 180 Burpees over the bar
CUT OFF – 10 teams will go through to day 2
WOD 4
“Dirty Diana”
– 10 Deadlifts (100kg/140kg)
– 100 Double unders
– 10 Deadlifts
– 100 Double unders
– 100 Double unders
– 10 Deadlifts
– 100 Double unders
– 10 Deadlifts
CUT OFF – 5 Teams will go through to compete in the Final event
WOD 5
“THE FINISHER”
– 2000m Row
– 80 Ground to overhead (40kg/60kg)
– 80 Chest to bar pull ups
– 1000m Row
– 40 Ground to overhead (50kg/70kg)
– 40 Chest to bar
– 500m Row
– 20 Ground to overhead (60kg/80kg)
– 20 Chest to bar
