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Attollo Cup WOD #3

20.09.18

Rx’d

16-12-8-4

Bench Press 135/85 – 185/105 – 205/125 – 225/145

8-6-4-2

Squat Snatch 145/95 – 175/115 – 205/135 – 225/155

*After each round partner Single Arm Farmers Carry 185/135

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

 

Scaled

16-12-8-4

Bench Press 115/65 – 145/75 – 165/85 – 185/95

8-6-4-2

Squat Snatch 95/65 – 115/75 – 135/85 – 155/95

*After each round partner Single Arm Farmers Carry 135/95

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

 

Further Scaled Option

16-12-8-4

Bench Press 65/45 – 75/55 – 85/65 – 95/75

8-6-4-2

Squat Snatch 65/35 – 75/45 – 85/55 – 95/65

*After each round partner Single Arm Farmers Carry 95/75

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

 

Movement Standards

Rx’d

Bench Press: The bar starts in the rack. Athlete must un-rack the weight themselves and re-rack the weight themselves. Once un-racked the arms of the athlete must be in full extension, the hips of the athlete must be on the bench and feet must be on the ground. The bar will then descend to touch the chest while hips and feet are on the ground and return to start position for the rep to count. If at any time the hips or feet move off of the bench or ground respectively the athlete will be given a no rep. If at any point in time the partner touches the bar then the rep will be a no rep.

Squat Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.

BB Single Arm Partner Farmer’s Carry: Athletes will position themselves at the end of the barbell, facing the same direction and on the same side, with one hand only on the thick collar. The bar must be moved to each section and placed down.  If the barbell is dropped, athletes will simply pick up from last position dropped and continue, no penalty is assessed for dropping.

Scaled/Further Scaled Option

Bench Press: The bar starts in the rack. Athlete must un-rack the weight themselves and re-rack the weight themselves. Once un-racked the arms of the athlete must be in full extension, the hips of the athlete must be on the bench and feet must be on the ground. The bar will then descend to touch the chest while hips and feet are on the ground and return to start position for the rep to count. If at any time the hips or feet move off of the bench or ground respectively the athlete will be given a no rep. If at any point in time the partner touches the bar then the rep will be a no rep.

Squat Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. the athlete must pass through a full squat with hips below the knees. Scaled divisions are not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat. In the further scaled female division the 35# bar must start below the knee for the beginning of each snatch.

BB Single Arm Partner Farmer’s Carry: Athletes will position themselves at the end of the barbell, facing the same direction and on the same side, with one hand only on the thick collar. The bar must be moved to each section and placed down.  If the barbell is dropped, athletes will simply pick up from last position dropped and continue, no penalty is assessed for dropping.

 

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