3

Individual Event 3

Fast & Snatchy – Advanced Division

For time

200m row

7 squat snatch 135/95

200m row

5 squat snatch 155/105

200m row

3 squat snatch 175/125

1RM squat snatch

– 6:00 Time Cap –

 

Fast & Snatchy – Intermediate Division & Masters 35-49

For time

200m row

7 squat snatch 115/75

200m row

5 squat snatch 125/85

200m row

3 squat snatch 145/100

1RM snatch (power or full snatch are both accepted for 1RM)

***Intermediate Division is allowed to power snatch + OHS reps to meet movement standard***

– 6:00 Time Cap –

Fast & Snatchy – Novice Division & masters 50+

For time

200m row

7 ground to overhead OR snatch 95/65

200m row

5 ground to overhead OR snatch 115/75

200m row

3 ground to overhead OR snatch 125/85

1RM ground to OH OR snatch

– 6:00 Time Cap –

Notes and Movement Standards:

  • With any time remaining find a 1RM squat snatch. Any successful lift will reduce your event time by 1 second per pound over final bar weight of the workout (175/125).
  • If athlete cannot complete the workout, your time to complete your last 200m row will be added to your total time as a tie breaker.
  • SCORE = time to complete (minus any 1RM bonus)
  • Scoring example: The athlete finishes event in 3:50. Then successfully snatches (in time remaining) 195 pounds. That athlete’s time will be reduced (195-175 = 20) by 20 seconds, to 3:30.

Row: For this element, you must be sitting on the rower before you can move or touch handle. The Athlete must return handle to cradle once distance is reached for each round. You must stay seated on rower until 200m is completed for that round.

Squat Snatch: The athlete must move bar from the floor to overhead in one smooth movement. The bar must be received at the bottom of an overhead squat position, with hip crease below the top of the knee. The athlete must then stand weight up with hips, knees, and shoulders fully open at the top.  Control of the bar in this position overhead must be shown for the rep to count.   The Athlete may not power snatch or hang snatch fro this event. “Press outs” will be allowed, however if any part of barbell makes contact with head or shoulders, the rep will not count.

Ground to Overhead: (FOR NOVICE ONLY) The barbell begins on the ground.  Options to accomplish this include: clean & jerk (or push press, or press) AND/OR snatch.  There is no squat or depth component, so they can be power cleans or snatches. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line and under hips. If the shoulder to overhead is missed but brought back to the front rack, the Athlete may re-attempt the shoulder to overhead from there without taking the barbell back to the floor.

Posted January 23, 2017 in: FiOK 5, Fittest In OK, Workouts by Fittest In OK