2019 Steel and Iron Open

The 2019 Steel and Iron Crossfit Competition was held at Steel Edge Crossfit in North Miami on October 20, 2019.

Scroll down below the pics to see the WODs.

Everyone did an amazing job and I hope this becomes a yearly event.

“Dig Deep, Finish Strong” is just what they did. Bravo to all the Athletes and a big thank you to all the volunteers.

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

WOD#1 “Grind & Climb”

INDIVIDUAL

9 MIN AMRAP:

9 Power Snatches

1 Rope Climb

(Rope Climbs increase by +1 each round)

TEAMs

11 MIN AMRAP:

Partner 1 (5 power snatches)

Partner 2 (1 Rope Climb)

*(Rope Climbs Increase by +1 for each partner each round)

RX: Power Snatches @115/80

       Rope Climbs (Must touch top of the rope for completed Rep)

Scale/Teams: Power Snatches @85/65

                         Rope Climbs (Must touch top of the rope for completed Rep)

Beginner:   9 Power Snatches @65/45 per round

                    Supine rope climb complete 2 first round, increase by 2 each round (begin standing, come to lying position, and full extension for completed rep)

*Scoring will be based on completed rounds and additional reps (Teams are completed rounds per team not each individual)

———————————————————————————————————————————

WOD #2 “Miami Speedway”

INDIVIDUAL – 11MIN CAP

35 Wall Balls

25 CAL Echo Bike

15 KB Goblet Squats

500M ROW

15 KB Goblet Squats

25 CAL Echo Bike

35 Wall Balls

TEAM – 13MIN CAP

80 Partner Wall Balls

40 CAL Echo Bike (20 each team member)

30 KB Goblet Squat (Each member completes 15)

1000M Row (500M Each Partner)

30 KB Goblet Squats

40 CAL Echo Bike

80 Partner Wall Balls

——————————————————————————————————————

RX:

KB weights are 70/53, Wall Balls 20/14

Scale: 

KB weights are 53/35, Wall Balls 20/14

Beginner: 

KB weights are 44/26, Wall Balls 14/10

TEAMs:

KB weights are 53/35, Wall Balls 20/14

Partner wall balls one partner tosses and the other receives is one rep. complete 80 total per team

Bike, goblet squat, row one partner completes half then the other partner completes remaining totaling equal work between partners

Scoring is based on completed reps and time if completed, TEAMs scoring is based off of completed team movement

——————————————————————————————————————

WOD #3 “Steel Finisher”

INDIVIDUAL	TEAMS
Time Cap: 11 Mins	Time Cap: 13 Mins
2 Cleans6 T2B10 DBL KB DL	4 Cleans8 Knees to Elbow20 DBL KB DL
4 Cleans6 T2B10 DBL KB DL	6 Cleans8 Knees to Elbow20 DBL KB DL
6 Cleans6 T2B10 DBL KB DL	8 Cleans8 Knees to Elbow20 DBL KB DL
15 Burpee Box Jump Overs	30 Box Jumps
4 Cleans6 T2B10 DBL KB DL	6 Cleans8 Knees to Elbow20 DBL KB DL
2 Cleans6 T2B10 DBL KB DL	4 Cleans8 Knees to Elbow20 DBL KB DL
50 DUBS Buy Out	120 Single Skips Buy Out

This will be broken up into stations, once completed with KB DL you will farmers carry them to the next station then return to your bar to complete the next series

RX: Cleans weight @165 / 105, Burpee Box Jumps Over (24/20) full extensions at top of box is NOT required – KB weight @70/53

Scale: Cleans weight @135 / 85, Knee to Elbow replace T2B, Box Jumps @24/20, 120 Single Skips Buy Out – KB weight @53/35

Beginner: Cleans weight @95 / 65, T2B are replaced by 10 B-fly sit-ups, (15) Box Steps Ups @ 20in, 100 Singles Buy Out – KB weight @44/26

Teams: Cleans weight @135 / 85

On Cleans it is 1 for 1 (one partner completes one then tag partner to complete next rep), K2E are tandem, KB DL one partner completes 10 then the next partner completes 10, 1 for 1 on box jumps at full extension, then partner completes. 120 Single Skips buy out is 60 each, one partner completes 60 then another partner completes 60.

Scoring is based on completed reps and time if completes, TEAMs scoring is based off of completed team movements

——————————————————————————————————————

Powerlifting Strength Test

7 min to find:

1RM of

Bench Press

Back Squat

Dead Lift