CrossFit Cibolo's 5th Annual In-House Competition **MEMBERS ONLY**

21-15-9

Hang Power Cleans(136/95)(95/65)

Lateral Burpees Over The Bar(jump over)(step over)

Pull Ups(jumping pull ups)

3,2,1 GO

Athletes will begin in front of their barbell.  The bar must be deadlifted up and then go into a hang power clean.  There must be a complete pause before going into a hang power clean.  A full power clean will result in a no rep.  The rep will be completed when the athlete stands to full extensions with hips and knees and elbows MUST be in front of the barbell. Burpees must be down with the chest touching the ground.  The athlete may step up or jump up.  You do not have to stand up to full extension to jump over the barbell.  RX must jump over with both feet at the same time.  Scaled must do all the same, but can step over the bar. The athlete will then move on to the pull up.  The arms must be at full extension at the bottom.  The athlete may do a kipping pull up.  The chin must come up OVER the bar to count.  The scaled athletes will be performing jumping pull ups.  They will jump up and their chin must come up over the barbell.  Arms must come to full extension at the bottom if theyre able to reach the rig from the ground.  

14 min AMRAP

16 DB Goblet Squats (50/35)(35/25)

8 Single DB Weight Box Step Ups (wt same)(24/20")(20/20")

16 Alt Single Arm Overhead Lunges (wt same)(scaled can hold db on their shoulder)

200m Row

3,2,1 GO

Althete will be standing up in front of their rower and then run to their dumbbell to begin.  They can grab the dumbell and squat clean the first rep or stand it up and then begin their dumbbell goblet squats.  The Dumbell may be held by one head or both in front of the chest.  Athlete must break parallel at the bottom and then bring hips and knees to full extension at the top.  They will then move on to alternating dumbbell overhead lunges.  They must perform 8 lunges on each side.  The dumbell must be held overhead the entire time for the rep to count for RX.  Scaled may hold dumbbell on their shoulder, but one hand must stay in contact at all times.  Lunges will be in place and you must touch your knee at the bottom and come to full extention at the top.  You will then get on the rower and perform a 200m Row.  

“Max Effort”
12 min AMRAP
Max Reps of Power Snatch (RX 95/75)(Scaled 65/55)
then run 1 Mile(RX) / 800m (Scaled)

Max reps win. Athlete must start at a standing position when timer begins. They will then do as many power snathches as possible before running a mile. You must catch the power snatch above 90 degrees and then must stand to full hip extension for the rep to count. Do NOT drop the bar from overhead. Athletes will choose when to begin their run. If they are not back by the time the 12 min timer ends, they will receive no score for the WOD. EVEN IF YOU ARE ONLY 1 SECOND LATE!!! There will be people at the 800m and mile markers to make sure each athlete makes it to the correct location on the run!

“Max Effort”
8 min AMRAP
Max Reps of Power Snatch (RX 95/75)(Scaled 65/55)
then run 1 Mile(RX) / 800m (Scaled)

Max reps win. Athlete must start at a standing position when timer begins. They will then do as many power snathches as possible before running a mile. You must catch the power snatch above 90 degrees and then must stand to full hip extension for the rep to count. Do NOT drop the bar from overhead. Athletes will choose when to begin their run. If they are not back by the time the 12 min timer ends, they will receive no score for the WOD. EVEN IF YOU ARE ONLY 1 SECOND LATE!!! There will be people at the 800m and mile markers to make sure each athlete makes it to the correct location on the run!