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Overview

On September 7, 2019, the First Annual D.C. Throwdown will kick off at District CrossFit.

Male/Male and Female/Female teams in RX, Scaled, and Masters divisions will take on workouts requiring Strength, Stamina, and Strategy.

All teams will participate in three events and the top teams from all divisions will take on The Finale.

STANDARDS

RX Standards

Bar & Ring Muscle Ups

Chest to Bar Pull Ups

Toes to Bar

Deficit Handstand Pushups (4”/2”)

Front Squat (225/155)*

Clean & Jerk (205/135)*

Full Snatch (155/105)*

Box Jumps (24", 20")

*Weights indicate one rep max


Scaled Standards

Chin Over Bar Pull Ups

Push Ups

Hanging Knee Raises

Box Jumps or Step Ups (24", 20")

Front Squat (135/95)*

Clean & Jerk (135/95)*

Power Snatch (95/65)*

*Weights indicate one rep max


Masters Standards (35+)

Chin Over Bar Pull Ups

Handstand Push Ups

Toes to Bar

Box Jumps (24", 20")

Front Squat (185/125)*

Clean & Jerk (175/115)*

Snatch (135/95)*

*Weights indicate one rep max