Girls Gone Rx Fredericksburg

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Workout No. 1 “Double Trouble” EMOM x 11 Minutes: Athlete 1- Min 1: 2 Snatch Min 2: 2 Snatch Min 3: 2 Snatch Athlete 2- Min 4: 2 Snatch Min 5: 2 Snatch Min 6: 2 Snatch Athlete 3- Min 7: 2 Snatch Min 8: 2 Snatch Min 9: 2 Snatch Any Athlete- Min 10: 2 Snatch Min 11: 2 Snatch Notes: * Athletes must pick, and stay in their order for the first 9 minutes. Minute 10 and 11 can be any athlete. * Snatch may be any style: Muscle, Power, Split, Squat, and press-outs will be allowed. * Snatches may be touch-and-go or separate “singles”; but 2 successful snatches must be completed within the same minute for the lifts to be counted. **Example: Minute 7, Athlete 3 completes a 125lb snatch and makes lift 1. Then fails all other attempts at 125lb snatch within that minute. Athlete 3 will receive a score of 0 for minute 7 even though they made 1 lift. * Barbell may go up or down in weight throughout the workout, except for after the athlete makes a successful first lift, they must use that same weight for their second lift. * Team may help load and unload barbell weights. Collars must be used. * Any athlete or combo of athletes can be used to make the 2 snatches only within minute 10 and 11. * Score = Sum of successful lifts (11 numbers will be added together) Example: If athlete 1 snatches 100lbs for each of her 3 minutes, Athlete 2 snatches 85lbs for each of her 3 minutes, Athlete 3 snatches 125 for her 3 minutes, and the team snatched 115 for the last two minutes…. Score = 100+100+100+85+85+85+125+125+125+115+115 = 1,160

Workout No. 2A and 2B “Buns and Guns” 2A: AMRAP in 7 Minutes: 9 Clusters 75lbs 7 Burpee Box Jumps 20” 5 Pull Ups Notes: * Complete Workout 2A, then workout 2B for two separate scores. * A 10-minute continuous running clock will be used. * There is no minimum or maximum work requirement. * 1 Athlete will be working at a time for 2A and 2B * Clusters: Athlete will complete a squat clean into a thruster for every rep. “Push Jerk” thrusters will not be allowed. * Burpee Box Jumps: Athlete’s chest will touch the ground and complete a jump (or step up) onto the top of the box. Once the athletes show control at the top and reaches full extension the rep will be counted. * Pull Ups: Any grip on the bar will be allowed, as long as the arms come to full extension at the bottom of the pull up. The athlete’s feet may not touch the ground during the pull up rep.

Workout No. 2B “Buns and Guns” 2B: AMRAP in 3 Minutes: Max Rep Wall Ball Shots 14lbs to 10ft * Wall Ball Shots: 14lbs to a 10ft target. Athletes may not stand side by side and throw the med ball to each other. Athletes may not take the med ball off a bounce into the next rep.

Workout No. 3 “Muscles & Mascara” For Time (15 min cap): 300 Double Unders 150 Alternating Dumbbell Snatches 35lbs 75 Sandbag Power Cleans 50lbs * Partition the Doubles, Snatches, and Power Clean reps as needed. Notes: * There is no minimum or maximum work requirement. * 1 Athlete will be working at any given time. * Team may split up the Double Unders, Alt Dumbbell Snatches, and Sandbag Power Cleans as needed. * Double Unders: Rope passes under the feet twice with 1 jump. * Alternating Dumbbell Snatches: The dumbbell (db) snatch starts with the db on the ground and finishes with the db directly overhead. At the bottom of the movement, BOTH heads of the db must touch the ground. The db must be lifted overhead in one motion. TNG is permitted, but bouncing the db is not allowed. Athletes must alternate arms, the non lifting arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the db clearly over the middle of the athletes body when viewed from profile. The db may only be dropped from the hang position (below the waist), any drop from above the waist will be a no-rep and grounds for the workout to be terminated for the team. * Sandbag Power Cleans: Athlete will bring the sandbag from the ground to their shoulders with a finished position of full extension and elbows in front of the sandbag. * Time Cap = 15 minutes * Score = Time (1 second will be added to the time cap for every rep short)

Workout No. 4 “50 Shades of Pink” AMRAP in 9 minutes: Max Calories on an Air Assault bike Notes: * 1 Athlete will be on the Air Assault Bike, 2 other Athletes will hold a barbell at the top of the deadlift (215lbs). * Athletes may rotate whenever it is best for the team. * Athlete on the Air Assault Bike may not work unless the Barbell is held at the top of the deadlift by the other 2 athletes. * Deadlift: 215lbs. 2 Athletes will hold 1 barbell. Athletes may use an overhand or switch grip. Athletes must be holding the barbell with their hands (no straps) without any support from their legs to hold up the barbell. Athletes will be at full extension while holding the barbell. * Score = Cals