The WOD - THUR, 10JUN10

Normandy - DDay Lite
AMRAP in 12 minutes:
*Taken from the CrossFit Games 2010 Southeastern Regional Qualfier


Advanced
HSPU Buy-in, Men 25 Women 15

Then for the remainder of the 12 min:

25 Double Unders

15 Box Jumps, 24 inch box

14 Lunges (10 total steps) (Men 80lbs Women 60lbs)

Rx
HSPU Buy-in, Men 20 Women 10

Then for the remainder of the 12 min:

20 Double Unders

10 Box Jumps, 24 inch box

10 Lunges (10 total steps) (Men 60lbs Women 40lbs)

Intermediate
HSPU Buy-in, Men 15 Women 8

Then for the remainder of the 12 min:

15 Double Unders

8 Box Jumps, 24 inch box

8 Lunges (10 total steps) (Men 40lbs Women 20lbs)

Novice
HSPU Buy-in, Men 10 Women 5

Then for the remainder of the 12 min:

10 Double Unders

4 Box Jumps, 24 inch box

4 Lunges (10 total steps) (Men 40lbs Women 20lbs)

Standards:
HSPU set up will be back to a wall with hands covering the inserts of two bumper plates separated buy one AbMat, legs must stay inside width of hands as set buy bumper plates. Feet must stay in contact with wall throughout the full ROM of movement (no falling from wall while pushing out a rep). Head must touch AbMat and arms and shoulders must come to full extension for every rep. Kipping is allowed.

Double Unders are one jump with two rope passes under foot, Athlete may use their own ropes.

Box Jumps will be counted when the athlete jumps with both feet together to standing atop of the 24-inch plyo box at full extension of hips and knees. Athlete must stand with control atop of plyo box for the rep to count, no jumping off to full extension will be allowed. The majority of the foot must be on the plyo box, again standing atop at full extension showing control. Athletes may then my jump down
or step down to begin next rep.

Lunges begin with dumbbell in each hand. Each trailing leg must have the knee touch the ground then the Athlete will stand with both feet together at full knee, hip and back extension. Lunge step standing to full upright with feet together next lunge step always with knee touching the ground.

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