OHS

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 DC 2017 - Workout 2

Amrap 4

5 Snatch (135/85 RX) (115/75 M40+) (95/65 N)

5 OHS (135/85 RX) (115/75 M40+) (95/65 N)

*1 minute rest*

Amrap 4

5 Snatch (135/85 RX) (115/75 M40+) (95/65 N)

5 OHS (135/85 RX) (115/75 M40+) (95/65 N)


 

Rules:  Teammates must chose a movement to perform for the first AMRAP.  They will only perform that movement during the first AMRAP.  At the end of the 1min rest, teammates will switch movements and perform them for the second AMRAP.  Score is the total number of reps.  Only one person works at a time.

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.

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.

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 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.

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 Lorton Workout 3

Amrap 9

Part I

100 Double Unders

50 HSPU (HR Pushups - N)

25 OHS (115/75 RX) (75/55 N)

Part II

KB Swing (32kg/24kg RX) (24kg/16kg N)


Rules: For part I, teams will have 9 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many kettlebell swing as possible during the same 9 minute period.  At least one team member must be at the kettlebell at all times, while the other team members are working on the AMRAP.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

SFNC 2016 Pro Division Workout 1

2RM Overhead Squat

*2 minute transition*

2RM Jerk


 

Rules:  Athletes will work up to a 2RM overhead squat and a 2RM Jerk.  Each athlete is allowed two attempts per lift, one attempt every two minutes.  There will be a two minute transition between the second OHS and first Jerk attempts.  Racks will be provided.  Score will be total weight lifted.

 

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.

Jerk:  The bar must go from the front rack position to a locked out overhead position with the feet underneath the hips.  Push/power or split jerks are allowed.

Team SuperFit Charlotte Workout 3

For Time

7 minute cap

40 Burpees

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

30 Burpees

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

20 Burpees

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

 


Rules:  Teams will get 7 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.  Only one person may work at a time.  Teammates may switch at any point.  All RX athletes WILL BE REQUIRED to pass through a full squat for each barbell rep.  A squat WILL NOT BE REQUIRED for novice athletes except for the OHS.

 

 

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!

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.

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

Snatch:  The bar must touch the floor each time 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.  The bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely stop or descend after the bar has passed the hips.  Deadlift into hang snatch is not allowed.