CrossFit Cibolo's 4th Annual In-House Competition

Event 3 (A)
7 min AMRAP
10 Power Cleans (135/95)(65/55)
250m Row (200m Row)
Rest 3 min

Event 3 (B)
5 min to find heaviest complex without letting go of the bar
Power clean
Hang clean
STOH

This is two scores. Every 50m is 1 rep for Part A.

Part A

At 3,2,1 go athletes will start with their power cleans.  They will be standing behind their barbell, but cannot grab it until Go. They will then start their reps.  The bar must start on the ground and finish with the athletes lets straight, hips open and elbows in front of the bar.  If the athlete has their elbows up, but starts to drop the bar before the hips reach full extension it will be a no rep.  If the bar is dropped, the bar must come to a complete stop before the next rep.  They cannot catch the barbell on a bounce and move on. 

The rower will be set to zero each round and the athlete cannot get off the rower untill all of their meters have been reached. 

After a 3 minute rest, they will move on to part B.  They have 5 min to find their heaviest load.  They may load the bar for their first lift during the break, but no lift will count until time starts at the 10 minute mark on the clock. The power clean must start from the ground and finish in full lockout of legs and hips with elbow forward.  This cannot be received in a squat.  They will then move to the hang clean.  This cannot go below the knees, but can be recevied in a power or squat position.  The finish is the same as the power clean.  The shoulder to overhead can be any press or jerk, but they must finish in full lockout with arms, hips and legs.  They must show control.  They have to hold it until judges gives their approval.  This will be quick, but if dropped too soon it will be a No Rep.  If the lift is started before the time is up, they can complete the lift.  The bar cannot be dropped in the middle of the complex or it will be a no rep. 

Event 3 (A)
7 min AMRAP
10 Power Cleans (135/95)RX (95/65)Scaled
250m Row RX (200m Row Scaled)
Rest 3 min

Event 3 (B)
5 min to find heaviest complex without letting go of the bar
Power clean
Hang clean
STOH

This is two scores. Every 50m is 1 rep for Part A.

Part A

At 3,2,1 go athletes will start with their power cleans.  They will be standing behind their barbell, but cannot grab it until Go. They will then start their reps.  The bar must start on the ground and finish with the athletes lets straight, hips open and elbows in front of the bar.  If the athlete has their elbows up, but starts to drop the bar before the hips reach full extension it will be a no rep.  If the bar is dropped, the bar must come to a complete stop before the next rep.  They cannot catch the barbell on a bounce and move on. 

The rower will be set to zero each round and the athlete cannot get off the rower untill all of their meters have been reached. 

After a 3 minute rest, they will move on to part B.  They have 5 min to find their heaviest load.  They may load the bar for their first lift during the break, but no lift will count until time starts at the 10 minute mark on the clock. The power clean must start from the ground and finish in full lockout of legs and hips with elbow forward.  This cannot be received in a squat.  They will then move to the hang clean.  This cannot go below the knees, but can be recevied in a power or squat position.  The finish is the same as the power clean.  The shoulder to overhead can be any press or jerk, but they must finish in full lockout with arms, hips and legs.  They must show control.  They have to hold it until judges gives their approval.  This will be quick, but if dropped too soon it will be a No Rep.  If the lift is started before the time is up, they can complete the lift.  The bar cannot be dropped in the middle of the complex or it will be a no rep. 

For Time
1 Toes To Bar 
10 Deadlifts (225/155)
2 T2B
9 DL
3 T2B
8 DL
4 T2B
7 DL
5 T2B
6 DL
6 T2B
5 DL
7 T2B
4 DL
8 T2B
3 DL
9 T2B
2 DL
10 T2B
1 DL

10 min time cap (every rep not completed is an added second to your time)

At the sound of 3,2,1 go, athletes will begin with their first toes to bar.  They can start standing under their spot on the rig, but cannot jump to the bar until they hear Go!  Their legs must break the line of the rig behind their head and then both feet must touch the bar at the same time.  If you do not break the line in your arch position, one foot hits the bar out of sync, or your feet do not touch the bar you will receive a no rep. 

Deadlifts must be controlled from the bottom to top and the hips must open compeletely in the finish postition with the legs straight at the same time. Bent knees or closed hips will result in a no rep.  If you do singles on the deadlift, your bar must come to a complete stop before your next rep.  You cannot catch it in a bounce and finish the lift. 

This is an ascending ladder for the toes to bar and a descending ladder for the deadlifts. 

Scaled:

For Time
1 Knee Raises
10 Deadlifts (95/65)
2 KR
9 DL
3 KR
8 DL
4 KR
7 DL
5 KR
6 DL
6 KR
5 DL
7 KR
4 DL
8 KR
3 DL
9 KR
2 DL
10 KR
1 DL

10 min time cap (every rep not completed is an added second to your time)

At the sound of 3,2,1 go, athletes will begin with their first knee raise.  They can start standing under their spot on the rig, but cannot jump to the bar until they hear Go!  Their legs must break the line of the rig behind their head and then both knees must raise above their hips at the same time.  If you do not break the line in your arch position or your knees do not reach above your hips, you will receive a no rep. 

Deadlifts must be controlled from the bottom to top and the hips must open compeletely in the finish postition with the legs straight at the same time. Bent knees or closed hips will result in a no rep.  If you do singles on the deadlift, your bar must come to a complete stop before your next rep.  You cannot catch it in a bounce and finish the lift. 

This is an ascending ladder for the knee raises and a descending ladder for the deadlifts. 

21-18-15-12-9-6-3
Wall Ball (20/14)(10ft/9ft)
25 Double Unders 

*jump rope on dashes - you will finish with the 3 wall balls*

12 min time cap (every rep not completed is an added second to your time)

At the sound of 3,2,1 go, the athlete will begin with their first set of wallballs.  The athlete will begin by standing behind their wallball.  They cannot pick up their wallball until the sound of GO! After completing the first 21 wallballs, they will then go to the 25 double unders.  They will follow this pattern until they finish with their last set of 3 wallballs.  They will only perform the 25 double unders where you see the dashmarks on the workout. 

The athlete must break parallel on their squats for the wallballs and the ball must hit approptiate height target or it will be a no rep.  The first rep begins with a squat.  The jump rope will be counted when it has successfully passed under the feet two times.

Scaled:

21-18-15-12-9-6-3
Wall Ball (14/10)(10ft/9ft)
25 Single Unders 

*jump rope on dashes - you will finish with the 3 wall balls*

12 min time cap (every rep not completed is an added second to your time)

At the sound of 3,2,1 go, the athlete will begin with their first set of wallballs.  The athlete will begin by standing behind their wallball.  They cannot pick up their wallball until the sound of GO! After completing the first 21 wallballs, they will then go to the 25 single unders.  They will follow this pattern until they finish with their last set of 3 wallballs.  They will only perform the 25 single unders where you see the dashmarks on the workout. 

The athlete must break parallel on their squats for the wallballs and the ball must hit approptiate height target or it will be a no rep.  The first rep begins with a squat.  The jump rope will be counted when it has successfully passed under the feet.