WOD 1

Complete as many rounds/reps as possible in 6 minutes, of;

– 10 Power snatch (Women-25kg / Men-35kg)

– 10 Burpees

– 10 Box jumps (Women-22″ / Men-24″)

Scoring

Scores can be submitted from 9am on Monday 9th April via a google document, a link will be posted up on the website!

Only total reps should be submitted – 1 round = 30 reps

For example in 6 minutes, if you complete 3 rounds, 10 power snatches and 6 burpees your score will be; 106

Equipment needed

– Barbell loaded with the appropriate weight

Women 25kg

Men 35kg

– Box in the appropriate height

Women 22 Inches

Men 24 Inches

Movement standards

The barbell can be loaded with the recommended weight before the workout starts.

The athlete must not touch or reach for the bar until ‘Go’,  i.e 3, 2, 1 GO

In true CrossFit style ‘Every Rep Counts’, points are given to each rep completed.

SNATCH

The barbell must go from the ground to overhead in one motion without stopping at the shoulders. This can be done either as a muscle snatch, power snatch, squat snatch or split snatch. Clean and Jerk is not permitted for this workout.

At the top position the bar must be in-line with mid-foot.

At the bottom position on each repetition the barbell must make contact with the ground. Touch and go is permitted but the bar cannot be bounced. If the bar is dropped from overhead the bar must come to a complete stop before the next repetition can be started.

BURPEES

At the bottom position, the athlete’s chest and hips must touch the ground.

At the top of the movement, the feet must visibly leave the ground, with the hip fully extended and arms above the head.

BOX JUMPS

The athlete must jump up with two feet and come to a controlled standing position with knees and hips locked out on top of the box. From there the athlete can choose to step down or jump down.

(Stepping up instead of jumping up must be noted as a scale on submission of scores)

Scaling Options

If you decide to scale, it must be noted on submission of your scores.

It will not be possible to compete in the main event as an individual athlete, however you may still compete as part of a team.

SNATCH

The following weight option is offered:

Women -20kg

Men -30kg

BOX JUMPS

The athlete can step up rather than jumping up to come to a controlled standing position with knees and hips locked out on top of the box and then step down.

The height will remain the same, 22 inches for women and 24 inches for men.

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