0845 Weightlifting
1000 CrossFit
Solidarity CrossFit Team Series Events 3 & 4! All are welcome to workout!
Event 3:
In 8:00:
- Establish a 1 Rep Max Hang Snatch.
Rules and Standards:
- Any style snatch is permitted (squat, split, power, etc.)
- Any *lock out* achieved after 8:00 does not count.
- 2 Barbells per team (1 male, 1 female)
- Arms, hips, knees extended. Press out is OK.
- Female bar = 35#
- Male bar = 45#
- Lowest increment of weight increase is 5#. No dingles.
- Bar must be stood up to full extension before beginning the rep. The rep must be taken from anywhere above the knee.
Scoring: Highest combined total wins.
Event 4:
For Time (14:00 time cap):
- 200 Calories on the Assault Bike
- 30 Synchronized Alternating Dumbbell Snatches (50/40/30/20)
- 30 Arms Interlocked Sit Ups
- 30 Synchronized Alternating Dumbbell Snatches (50/40/30/20)
Rules and Standards:
- One Assault Bike per team, athletes must order themselves 1-4 and maintain that order for the duration of the 200 calories.
- Each athlete must cycle for a minimum of 2 calories.
- Snatches require full extension of the knees, hips, shoulders and elbow. Bicep next to the ear.
- Alternating means that athletes switch hands between each rep while the dumbbell is on the ground.
- Synchronized means that athletes show control of the dumbbell and full extension at the same time.
- During sit ups, athletes must interlock arms and sit completely up with backs perpendicular to the ground at the top and shoulders on the ground at the bottom. Feet must remain on the ground at all times with knees up and heels tucked to body.
- 1 second will be added to your team’s score for every repetition not completed in under the 14:00 time cap.
Scoring: Lowest time wins.
View the leaderboard here.