Team SuperFit DC Workout 2


3 Round for Time:

8min Cap 15 C2B Pullups (Chin over bar - Novice) 15 Box Jumps (30/24) (24/20 - Novice) 15 T2B 15 Snatches (115/75) (75/55 - Novice)

Rules: Teams will get 8 minutes to complete 3rds of the workout. Teams will receive a (1) second penalty for each rep not completed within the time cap.

Scoring: Total Time

C2B: Athletes must make contact with the bar at or below the collarbone. The arms must be fully extended at the bottom of the movement. Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement. Athletes may switch at any point but only one person may work at at time.

Box Jump: Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box. Athletes may rebound or step down. NO STEP UPS!

T2B: The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands. The bar may be touched with the toes, top, or bottom of the feet.

Snatch: The bar must be pulled from the floor and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Full, split, deadlift into a hang snatch, are all acceptable. A full squat is not required.