Here is the TEAM WOD 3: 20 min cap Male Rx: 55# Female Rx: 35# Male Scaled: 35# Female Scaled: 20# Partner 1: 500m Row Buy-In - THEN - 21-15-9 Dumbbell Snatch (Alternating Hands) Burpees to a Plate Partner 2: 9-15-21 *Dumbell Snatch (Alternating Hands) *Burpees to a Plate - THEN – 500m Row Cash-Out Description: Partner 1 will begin on a rower and must complete 500m prior to exiting the rower. Once complete, Partner 1 will begin the couplets of dumbbell snatches and burpees to a plate. Athletes must complete all repetition within that cycle or round before progressing to the next movement. The dumbbell may be received in either a power snatch or in a full “squat” snatch, however for the repetition to count the athlete must display a full lock out at that top of the lift with the dumbbell securely overhead. At the completion of the assigned work from Partner 1, Partner 2 will begin the workout in an inverse order of Partner 1. That means the first movement will be dumbbell snatches then burpees, and the first round will consist of 9. The workout FINISHES with a 500m row for Partner 2. Only one partner may work at any time. This workout features a 20 min cut time. In the event that an team is not finished with the workout in 20 minutes the judge will record and score the total number of repetition accomplished. Standards: Athletes may not grab the rowing paddle until after the call of 3-2-1-GO! All 500m must be completed prior to replacing the paddle in the starting position. Athletes may not kick out of the bindings and coast to the designated target for the purpose of gaining transition time. The athlete must alternate arms on each dumbbell snatch. Consecutive snatches with the same arm will be considered a “no rep”. Control must be shown with each repetition, both at the top in the lockout and as the weight is lowered to the ground. Dropping the dumbbell will constitute a “no rep”. A full lockout at the top will consist of knees, hips, shoulders, and elbows open (in extension) and conforming to reasonable judging standards of a “lock out”. Failure to complete this full lock out will result in a “no rep”. The bottom of our burpee plate jump is consistent with the CrossFit standard – chest and thighs must contact the ground in unison. Chest is considered sternum or nipple line to clavicle (collar bone). Thigh is considered any part of the anterior hip (front of the pelvis) down to the knee. The repetition is considered complete when the athlete jumps to the designated target, or plate. No full extension is required at the top, nor is a clap required, however repetition will not count if any part of the athlete’s foot is in contact with the ground.
Posted on: Mon, 22 Jul 2013 19:12:00 +0000