Team SuperFit Miami Workout 1

2014_superfit_miami_wod1

7 min

1rm Snatch

Rules: Teams will have 7min to work up to a 1rm snatch between each teammate. ***The kicker*** Teams will have the option start the workout with as many burpees as they want! For each burpee, teams will receive 2# added to their total snatch weight. However, once teams begin their snatch attempts, they MAY NOT do any more burpees. ***For example*** If Team A begins the workout by doing burpees for 4min, they will have the remaining 3 minutes to reach their 1rm snatch.

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.

Burpees: Will be performed with a hand release over a bar. The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count. On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar. NO DIVEBOMBING!