C5 GAMES WOD 3 & 4

Welcome to Week 2 of the C5 Games!

 

Workout 3: 

10min AMRAP (Rx): 

10 T2B

20alt DB snatch (50/35)

 

10min AMRAP (Scaled): 

10 hanging knee raises

20alt DB snatch (35/25)

 

Rx Standards

T2B: Athlete must start each rep from a fully extended hang from the bar, with the heels behind the vertical plane of the pullup rig. Each rep ends with BOTH feet making contact with the pullup bar AT THE SAME TIME, between the hands. 

DB alternating snatch: Each rep begins with BOTH heads of the DB making contact with the floor and finishes with the DB locked out, over the profile of the athletes body with hips and knees fully open. 

 

Scaled Standards

Hanging knee raise: Athlete must start each rep from a fully extended hang from the bar, with the heels behind the vertical plane of the pullup rig. Each rep ends with BOTH knees clearing the plane of the hips (above 90deg) AT THE SAME TIME. 

DB alternating snatch: Each rep begins with BOTH heads of the DB making contact with the floor and finishes with the DB locked out, over the profile of the athletes body with hips and knees fully open. 

 

Score for this event will be total reps completed in the 10min. 

Further details will be provided at the whiteboard briefing 

 

 

Workout 4: 

(Rx/Scaled) w/a 10min running clock, build to a 1rm C&J 

 

The barbell must be empty at the call of 3-2-1-Go! Athletes will have 10min to build to a 1rm C&J. Athletes will be allowed to Power clean or Squat clean and Push jerk or Split jerk. 

Further details will be provided at the whiteboard briefing