bar muscle up

2017 SuperFit Games Championship - Pro Workout 3

8 Minutes

12-9-6

Deadlift+Hang Clean (185/125 RX)

Bar Muscle Ups


 

Rules: Athletes will have 8 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.  (1 deadlift + 1 hang clean = 1 rep)

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.

 

SFNC 2016 Pro Division Workout 6

For Time

7 minute Cap

10 Bar Muscle Ups

10 Snatches (155/105)

8 Bar Muscle Ups

8 Snatches (185/125)

6 Bar Muscle Ups

6 Snatches (205/135)


 

Rules:  Athletes will get 7 minutes to complete the workout. They will receive a one second penalty for each rep not completed within the time cap.

Bar Muscle Up:  The athlete must start with their arms fully extended at the bottom of the movement and then finish with the arms locked out at the top of the movement.

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.  THE ATHLETE MUST PASS THROUGH A FULL SQUAT.  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.

 

SuperFit Games ECC 2015 Pro Division Workout 4

AMRAP 10

12 Air Assault Bike Calories

6 OHS (155/105)

3 Bar Muscle Ups


 

Rules:  Athletes will have 10 minutes to complete as many reps as possible.

Assault Bike:  Athletes will pedal until they reach 12 calories.  The monitor must read 12 calories before they get off the bike.

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.

Bar MUs:  The athlete must start with the arms fully extended at the bottom of the movement and finish with them fully extended at the top of the movement.