"3 Girls," Winter Classic 2019, WOD #1
- For Time (with a Partner)
- 21-15-9 reps of:
- Deadlifts (225/155 lb)
- Handstand Push-Ups
- 1,000 meter Row
- 50 Thrusters (45 lb)
- 30 Pull-Ups
- 30 Clean-and-Jerks (135/95 lb)
- Time Cap: 16 minutes
Work may be split between team members. No minimum work requirement on any movement.
Event 1 begins with both athletes standing under the pullup bar. At the call of “GO”, athletes advance and begin deadlifts. After deadlifts are completed they must return to the rig to complete handstand pushups. The non-working athlete must hold a handstand while the other performs reps. Reps started or finished while your partner is not holding a handstand will not count. This cycle will continue until “Diane” is completed.
Next, athletes move to the rower and begin “Jackie”. After the 1k row, they move to the barbell and perform thrusters. (Males and females will use 45 lb barbells. Male athletes must strip the bar. This can be done during the row. Female athletes will be supplied with a 45 lb barbell.) Athletes then move to the pullup bar where the non-working athlete must hang from the bar while the other performs reps. Reps started or finished while your partner is not hanging from the bar will not count.
Finally, athletes move down the floor to the barbell to begin “Grace”. Males and females must load the bar and install clips before they can begin reps.
The workout will end once they have completed their final rep and both athletes run down the floor and cross the finish line. Time stops when the last athlete on your team crosses the line.
For Time (with a Partner)
21-15-9 reps of:
Deadlifts (185/125 lb)
Dumbbell Push Presses (2×40/30 lb)
1000 meter Row
50 Thrusters (35 lb)
30 Banded Pull-Ups
30 Clean-and-Jerks (95/65 lb)
Time Cap: 16 minutes
About the wod
The workout is based on three popular CrossFit "girl" benchmark WODs: "Diane", "Jackie", and "Grace."
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