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.