Hang Snatch

Team SuperFit Charlotte 4p 2018 - Workout 3

10 Minute Cap

For Time

12-10-8

Hang Snatch (135/85 RX) (95/65N)

OHS (135/85 RX) (95/65N)

Synchronized Burpees


Rules:   Teams will have 10 minutes to complete the workout.  They will split into same sex pairs. Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins. Score will be total time it take for both pairs to complete the workout. There will be a one second penalty for each rep not completed within the time cap.

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.

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.

Burpees:  The athlete's’ chest must make contact with the floor. Athletes do not have to make contact with their chest at the same time. Athletes must get up at the same time.  Each athlete must make a two footed jump. There must be a two foot jump w/ feet leaving the ground at the same time. The jumps do not have to occur at the same time.

Team SuperFit Lorton - Workout 3

For time:

10 Minute Cap

40 Hang Snatch (135/85 RX) (95/65 N)

80 OHS (135/85 RX) (95/65 N)

40 Hang Snatch (135/85 RX) (95/65 N)


 

Rules:  Teams will have 10 minutes to complete the workout.  Teams will split into pairs, either same sex or coed. While one pair is working on the rep scheme the other pair is hanging from a pullup bar.  When one person drops from the pullup bar, the pairs must switch.  Work on the rep scheme can only be performed while the other pair is hanging.  Only one person may work on the rep scheme at a time.  Pairs working on the rep scheme can switch at any point.

 

Hang Snatch:  The bar must be pulled from below the hip 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.

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.

Pullup Hang:  Athletes must hang with the arms fully extended and the feet off the ground. Any grip is allowed.

Team SuperFit Hampton Roads 2017 | Workout 1

Part I

Amrap 5

5 Hang Snatch (115/75 RX/M40) (95/65 N)

5 Burpees

10...10...15...15...20...20….

Part II

5 Minutes

1RM Snatch


 

Rules:  Teams will have five minutes to complete as many reps as possible for part I.  At the 5 minute mark, teams will receive 5 minutes to work up to a 1 RM Snatch.  Only one person works at time.  Teammates may switch at any point.  The workout will be scored 2 separate events.  Part I scoring = total reps as a team.  Part II = total weight as a team.

Hang Snatch:  The bar must start below  the hip and finish overhead with the hips and knees fully extended with the elbows in front of the bar.  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.  The feet MUST touch the floor before the hands when jumping over the bar!

Snatch:  The bar must be fulled from the floor and in one motion finish with the hips, knees, and elbows fully extended. Press outs are okay.  A hang snatch WILL NOT BE ALLOWED.  Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Raleigh 2017 | Workout 3

AMRAP 7

2 Hang Snatch
(135/85 RX) (115/75 Int) (95/65)

2 OHS
(135/85 RX) (115/75 Int) (95/65)

4...4...6...6...8...8…


 

Rules: Teams will have 7 minutes to complete the workout.  Only one person works at a time.  Teammates may switch at any point.  Reps will increase by 2 each round.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knees) and stand up, fully extended their hips and knees.

Hang Snatch:  The bar must be pulled from below the hip 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.

2017 SuperFit Games Championship - Pro Workout 1

8min time cap

1rm

Snatch + Hang Snatch


 

Rules:  Athletes will get 8min to reach a max snatch+hang snatch. They will only be allowed three attempts to reach their max.  Score will be the highest successful lift.

Snatch:  The bar must be pulled from the floor and in one continuous motion, 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.  Athletes must pass perform a “squat snatch”.  

Hang Snatch: The bar must be pulled from below the hip and in one continuous motion, 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.  Athletes must pass perform a “squat snatch”.  

 

2017 SuperFit Games Championship - Team Workout 1

8 Minutes

1rm

Snatch + Hang Snatch


 

Rules:  Teams will get 8min to reach a max snatch+hang snatch for each team member. Score will be total weight.

Snatch:  The bar must be pulled from the floor and in one continuous motion, 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.  A full squat is not required.

Hang Snatch: The bar must be pulled from below the hip and in one continuous motion, 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.  A full squat is not required.

 

Team SuperFit Roanoke Workout 2

For Time:

11 minute cap

30-20-10

OHS (135/85 RX) (95/65 N)

Hang Snatch (135/85 RX) (95/65 N)


 

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into coed pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold a deadlift.  Score will be total time it take for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knees) and stand up, fully extended their hips and knees.

Hang Snatch:  The bar must be pulled from below the hip 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 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.