Team SuperFit Bel Air Workout 2

4 Rounds For Time

9 minute cap

40 Wall Balls

20 C2B (Pullups - novice)

10 Snatches (155/105)(95/65)

 


Rules:  Teams will receive 9 minutes to complete 4 rounds of the workout.  Only one person may work at a time.  Teams may split the work in any manner and will be assessed a (1) second penalty for each rep not completed within the time cap.  Score will be total time.

 

 

Wall Balls: The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

C2B Pullups:  The athletes chest must make contact with the bar at any point from the collar bones to the sternum.  The arms must be fully extended at the top of the movement.  For the novice divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.

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.

 

Dalton Byerly

Richmond VA 23220, United STates