Complex

Team SuperFit Hampton Roads Workout 2

AMRAP 10

Snatch Complex

(1 Snatch + 1 Hang Snatch = 1 rep) (135/85 RX) (95/65 N/M)

*EMOM*

10 Cal Row


 

Rules:  Teams will row 10 calorie at the top of each minute.  With the remaining time, they will complete as many reps of the complex as possible.  Only one person may work at time.  Teams may switch at any point.

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.

Hang Snatch:  The bar must be pulled from below the knee and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level.  A squat is not required.

 

Team SuperFit Roanoke Workout 1

8 Minutes

MAX COMPLEX

2 THRUSTERS + 1 STOH

 

 


Rules:  The workout will begin with 2min of hang cleans. (135/85 RX) (95/65 N).Teams will get the remaining 6 minutes to work up to a max complex.  Only one male and one female can lift at a time.  Teams will receive .5# per hang clean rep added to their score.  If the bar is dropped before the complex is completed, the athlete must start over.

 

 

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

STOH:  The bar must go from the shoulder to an overhead position with the bar over the body.  A press, push press, push jerk, or split jerk is acceptable.

Hang Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

Team SuperFit Austin Workout 1

7 minutes

Snatch Complex

1 Deadlift + 1 Hang Snatch + 1 Snatch + 1 OHS


Rules:  Teams will get 7 minutes to work up to a max complex.  Score will be total weight.

 

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.

Hang Snatch:  The bar must be pulled between the knee and the hip and in one motion finish locked out overhead with the hips and knees fully extended.

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. Full “squat” snatches and split snatches are allowed, but not required. If the snatch is caught in a squat, an additional OHS is still required.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.