DB Snatch

Team SuperFit Richmond - Workout 3

For Time

10 minute Cap

75 DB Snatches (50/35 all divisions)

150 Wall Balls (20/14 All divisions)


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

DB Snatch:  The dumbbell must touch the floor each rep and finish with the hips,knees, and elbows fully extended with the DB over the body.  Alternating is required. The free hand may not be used to assist in any way.

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



Team SuperFit Lorton 4p 2019 - Workout 3

11 MInute Cap

8 RFT

12 Echo Bike Cals

10 DB Snatch (50/35 All Divisions)

8 Overhead DB Lunge (50/35 All Divisions) (Goblet Lunge - Novice)


Rules:Teams will have 11 minutes to complete the workout.  Teams will split into pairs, coed teams may split into any pair.  Pairs will alternate rounds only after fully completed rounds. Pairs may split the work in any manner.  While a pair is working one person must be hanging from the pullup bar. Pairs must switch each time someone drops from the pullup bar.  There will be a one second penalty for each rep not completed within the time cap.

Echo Bike Cals:  Athletes must stay on the bike until the monitor reads 8 cals.  Bikes must be reset each round. with the hips and knees fully extended and the elbows in front of the bar.  A full squat is not required.

DB Snatch:  DB Snatch: The dumbbell must touch the floor each rep and finish with the hips,knees, and elbows fully extended with the DB over the body.  Alternating is required. The free hand may not be used to assist in any way.

OH Lunge:  With the DB overhead, the athlete must touch the floor with a knee and return to a fully standing position with the hips and knees fully extended.  Novice teams will perform a goblet lunge, keep the DB at chest level.

Team SuperFit DC 2018 - Workout 2

AMRAP 10

5 Box Jumps Overs (24/20 All Divisions)

7 DB Snatch (50/35)

9 Single Arm DB OHS (50/35) (Goblet squats, N, M)




Rules:  Teams will get 10 minutes to perform as many reps as possible of the workout.  RX and Masters teams will alternate fully completed rounds. Novice teams may split the workout in any manner.  Only one person works at a time.

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.

DB Snatch: The dumbbell must touch the floor each rep and finish with the hips,knees, and elbows fully extended with the DB over the body.  Alternating is required. The free hand may not be used to assist in any way.

DB OHS:  With the DB overhead, athletes’ hips crease must go below the knee and finish with the hips and knees fully extended. The DB can be held in any manner  at chest level for the goblet squats.



Team SuperFit Apex - Workout 3

For Time:

13 minute cap

1000m Row

50 DB Snatch (50/35 All Divisions)

750m Row

35 DB Snatch (50/35 All Divisions)

500m Row

20 DB Snatch (50/35 All Divisions)


 

Rules:  Teams will have 13 minutes to complete the workout.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

Row:  Athlete must remain on the rower until the requisite number of meters are reached. Each 50m rowed is worth 1 rep.

DB Snatch:  DB Snatch:  The dumbbell must touch the floor each rep and finish with the hips,knees, and elbows fully extended with the DB over the body.  Alternating is required.  The free hand may not be used to assist in any way.

Team SuperFit Lorton 2017 - Workout 2

AMRAP 15

20 Calorie Row

20 Alternating Pistols (Goblet Squat 50/35 N)

20 DB Snatch (50/35 RX+N)


Rules:  Teams will have 15 minutes to complete as many reps as possible.  Teams will split into pairs, same sex or coed.  Each pair will complete one round of the workout and then the second pair will complete a round.  Pairs will alternate rounds for entirety of the workout.  Only one person per pair will work at a time.

Row:  Athletes must stay on the rower until it reads 20 calories.  

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is required.  For the goblet squats, athlete’s hip crease must pass below the knee and stand up with the hips and knees fully extended.

DB Snatch:  The dumbbell must touch the floor each rep and finish with the hips, knees, and elbows fully extended with the DB over the body.  Alternating is required.  The free hand may not be used to assist in any way.