Team SuperFit Raleigh Workout 1

4 Rounds

In 90 seconds complete…

50 Double Unders (25 Double Unders - Novice)

Max Rep Snatch

*Snatch weight increases each round*

RX: 135/85, 155/105, 185/115, 205/125

Novice: 75/55, 95/65, 115/75, 135/85

Rules:  The workout will be comprised of four 90 second rounds. There will be a 30 second transition between rounds.  At the beginning of each round, teams must complete 50/25 Double Unders. With the remaining time,, teams will complete as many snatches as possible. Score will be total points.  Point values increase by 1 point at each bar, starting at 1pt at the first bar and finishing with 4 points.  All double unders must be completed before snatch attempts begin.

Snatch:  The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Press-outs are allowed, but cannot be turned into a clean and jerk/press.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips.  Deadlift into hang snatch is allowed.  Full “squat” snatches and split snatches are allowed, but not required.


Double Unders:  The rope must completely pass under the feet twice for a rep to count.