charlotte

Team SuperFit Charlotte 2p 2018 - Workout 3

For Time:

7 MInute Cap

50 Calorie Row

50 Box Jump Overs (30/24 RX) (24/20 Int/N)

50 C2B Pullups (Pullups N)



Rules:  Teams will have 7 minutes to complete the workout.  Only on person works at a time. Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep no completed within the time cap.

Row:  Teams will row until they hit 50 calories

Box Jump Overs:  Athletes must touch on top of the box and then go over to the other side. The rep must begin with a two footed jump. NO STEP UPS! They DO NOT have to reach full extension with their hips and knees.  The rep is complete when the athlete's feet touch the floor on the other side of the box.

C2B Pullups:  The chest must make contact with the bar at or below the collar bones.  The arms must be fully extended at the bottom of the movement. Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

Team SuperFit Charlotte 2p 2018 - Workout 2

Amrap 10

5 T2B

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

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


Rules: Teams will have 10 minutes to complete as many reps as possible.  RX and Intermediate teams must alternate full completed rounds. Novice teams may break up the work in any manner.  Only one person works at a time.

T2B:  The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

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 knees) and stand up, fully extended their hips and knees.

Team SuperFit Charlotte 2p 2018 - Workout 1

3 Rounds

In 3 minutes complete

100 Double Unders

Max Rep Squat Clean Thrusters

(135/85 RX) (115/75 Int) (95/65 N)




Rules:  At the beginning of each round teams will complete 100 Double Unders. Novice teams will complete 200 singles. With the remaining time of each round, teams will completes as many squat clean thrusters as possible.  The weight will increase each round. Round 2 (155/105 RX) (135/85 Int) (115/75 N).  Round 3 (185/125 RX) (155/105 Int) (135/85 N).  Only one person works at a team.  Teams may switch at any point. Score will be total squat clean thrusters performed.

Squat Clean Thrusters:  The bar must be pulled from the floor each rep with the athlete passing through a full squat (hip crease below the knee) and in one continuous motion, press the barbell overhead, finishing with the hips and knees fully extended with the bar over the body. No jerking will be allowed.  If you pause after performing the squat clean portion and then press overhead, the rep WILL NOT COUNT.  Power cleans into thrusters will be acceptable.

Double Unders: The rope must pass under the feet twice.  If the rope is trapped on the second pass, the rep does not count.