Upper East Side

 

8 minute AMRAP:

3-6-9-12…

Dumbbell snatch

Handstand push up

Burpee box jump over

Men: 50# DB & 24″ box

Women: 35# DB & 20″ box

Snatch Ladder

At each station, athletes will have 50 seconds to complete 20 double unders and a successful lift at the given bar. There will be a 10 second rotation period between bars.

Men: 135#, 155#, 175#, 195#, 205#, 215#, 225#, 235#, 250#, 260#

Women: 75#, 95#, 105#, 115#, 125#, 135#, 145#, 150#, 155#, 160#

For time (15 minute time cap):

60 calorie row

50 deadlifts

40 wall balls

30 hang power cleans

20 pistols

10 overhead squats

Men: 155# barbell & 20# ball to a 10′ target

Women: 105# barbell & 14# ball to a 9′ target

8 minute AMRAP:

3-6-9-12…

Dumbbell snatch

Push press

Burpee box jump over (step overs allowed)

Men: 35# DB, 75# push press, & 20″ box

Women: 20# DB, 55# push press, & 20″ box

Clean Ladder

At each station, athletes will have 50 seconds to complete 20 double unders or 30 single unders and a successful lift at the given bar. There will be a 10 second rotation period between bars.

Men: 95#, 115#, 125#, 135#, 150#, 160#, 175#, 190#, 200#, 215#

Women: 65#, 75#, 85#, 95#, 105#, 115#, 125#, 135#, 145#, 150#

For time (15 minute time cap):

60 calorie row

50 deadlifts

40 wall balls

30 hang power cleans

20 Abmat sit ups

10 front squats

Men: 115# barbell & 14# ball to 10′

Women: 75# barbell & 10# ball to 9′

DB SNATCH: Athletes must alternate arms. Both ends of the dumbbell must make contact with the floor at the bottom. Arm must be fully locked out and in line with heels at the top.

HANDSTAND PUSH UP (rx only): Athletes must kick up into a fully locked out position. The head must touch the mat at the bottom. For the rep to count, in the finished position ONLY the heels should be making contact with the wall, arms are locked out, and head is through.

BURPEE BOX JUMP OVER: Athletes must face the box for the burpee. Chest stomach and thighs must make contact with the floor at the bottom before jumping. For the box jump, both feet must make contact with the box, but the hips need not open. Scaled athletes may step up and over.

PUSH PRESS (scaled only): The bar must be cleaned from the floor and make contact with the shoulders before being pressed overhead. In the finished position, arms are locked out, head is through, and ears are visible on either side of the arms.

SNATCH (rx only): This may be any style – power or squat. The barbell must start on the ground and travel in one motion overhead to the locked out position. The barbell must be stood up completely, and the athlete must wait for the judge to call the rep “good” before putting it down. If the athlete goes to their knees at any time during the lift, it is a no rep. After the double unders are complete, the athlete may attempt the lift as many times as they wish during the 50 seconds time period.

CLEAN (scaled only): This may be any style – power or squat. The barbell must start on the ground and travel in one motion to the shoulders. The barbell must be stood up completely, and the athlete must wait for the judge to call the rep “good” before putting it down. If the athlete goes to their knees at any time during the lift, it is a no rep. After the jump rope is complete, the athlete may attempt the lift as many times as they wish during the 50 second time period.

ROW: Athletes will start on the rower. At the call of “3-2-1 GO,” they will start their 60 calories. The hands must stay on the paddle until the monitor registers 60 calories.

DEADLIFT: The barbell starts on the ground and travels in one motion to the hips. Knees and hips must be fully locked out at the top with shoulders behind the bar. No excessive bouncing at the bottom.

WALL BALL: The athlete must pass through a full squat clean before starting their first rep. The ball must hit the target at the top, and the hip crease must pass below the knees at the bottom of the rep. If the ball is dropped, it must rest completely on the floor before it is picked up again. Catching the ball on the bounce is not allowed.

HANG POWER CLEAN: The barbell must be deadlifted to the hip before initiating the first rep of the hang power clean. The bar must travel in one motion to the shoulders. For the rep to count, the elbows must be in front of the body with hips and knees locked out.

PISTOLS (rx only): Athletes must alternate legs. A successful rep must be completed before switching to the other side. The foot must remain in front of the body throughout the entirety of the rep. The hip crease must pass below the knee at the bottom. Holding the foot of the non-working leg is allowed.

ABMAT SIT UPS (scaled only): At the bottom of the rep, hands must touch the floor above the head. For the rep to count, the athlete must touch the TOES of both feet.

OVERHEAD SQUAT (rx only): The athlete may get the bar overhead any way they choose – squat snatch, power snatch, or a clean to a behind the neck jerk. If they choose a squat snatch, it will count as their first rep. At the bottom, the hip crease must pass below the knee, and hips and knees must be locked out at the top for the rep to count.

FRONT SQUAT (scaled only): The athlete may get the bar to their shoulders any way they choose – squat clean or power clean. If a squat clean is chosen, it will count as their first rep. At the bottom, the hip crease must pass below the knee, and hips and knees must be locked out at the top for the rep to count.