Snatch

Team SuperFit Lorton 2018 - Workout 1

12 Minute Cap

3 RFT

60 Wall Balls

30 Snatches (135/85 RX) (95/65 N)


 

Rules:   Teams will have 12 minutes to complete the workout.  The weight for the snatch will increase each round. Round 1 (135/85 RX) (95/65 N).  

Round 2 (155/105RX) (115/75N). Round 3 (185/125RX) (135/85 N).  Teams are responsible for changing their weights. Only one person may work at a time.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

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.

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 allowed. Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Roanoke 2017 - Workout 2

AMRAP 12

Part I

60 KB Swings (24/16 All Divisions)

40 Wall Balls (20/14 All Divisions)

20 Snatch (155/105 RX) (115/75 N)

Part II

Max Calorie Assault Bike


Rules: Teams will have 12 minutes to complete as many reps as possible of Part I and Part II. Only one person works at a time on Part I and II.  The workout will be scored as two separate events.  

KB Swings: The bottom of the bell must start facing the floor and finish with the bottom on the bell facing the ceiling with the arms fully extended at the 12 o’clock position.

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.

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 completely 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.

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 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.

SuperFit Lorton 2016 Workout 2

4 Rounds

In 1:45 complete

20 Wall Balls (20/14)

Max Rep Snatch (135/85 RX) (115/75 M40+) (95/65 N/M50+)


Rules:  The workout will be comprised of four (1min 45sec) rounds.  There will be a 15 second transition between rounds.  At the beginning of each round, athletes must complete 20 Wall Balls.  With the remaining time, they will complete as many snatch reps as possible.  The score will be total snatch reps.


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.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.

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 Apex Workout 3

4 Rounds for Time

11 MINUTE CAP

30 CALORIE ROW

25 BOX JUMPS (MM RX 30)(MF & FF RX 24)(MM NOVICE/MASTERS 24)(MF & FF NOVICE/MASTERS 20)

20 SNATCHES (115/75 RX)(75/55 N)

 


Rules:  Teams will have 10 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap. Only one person may work at a time.  Teammates may switch at any point.

Row:  Teams will row until they reach 30 calories

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

Snatch: 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.