2023 Southie Showdown

EMOM6 
1 Snatch 

Every minute complete 1 Snatch. If you miss the snatch you can make a second attempt within the 1 minute time frame. You can decrease the weight as needed. 

All plates must be returned to the side and out of the lifting session before a 2nd attempt is made. Failure to do so will result in an automatic failed lift.

If you complete the first attempt, that is your weight for that minute and you may not complete a second lift within the minute for a higher score. 

Your Score is the cumulative weight across the top 5 out of 6  lifts. For example, if you make 5 lifts at 200lbs, your score is 1000lbs. 

The lowest lift will be dropped out of the total, but will serve as the tiebreaker between scores.

Each Station will have the following weights
45lb (4)
25lb (2)
15lb (2)
10lb (2)
5lb (2)
2.5 (2)

1 45lb bar
1 35lb bar

1 Minute Max Snatches at preloaded weight for 6:00
MM/FF Pairs

Minute 1 - Men Snatch at 135#
Minute 2 - Women Snatch at 95#
Minute 3 - Men Snatch at 155#
Minute 4 - Women Snatch at 105#
Minute 5 - Men Snatch at 175#
Minute 6 - Women Snatch at 115#

Each Athlete must attempt 1 Rep at Each Weight. An attempt is only considered when the barbell passes through the high hang position.  

The first Male athlete and Female athlete may start in the designated lifting area with the bar preloaded.  Same sex pairs may change as many times as they would like during their designated minute of work.  The second same sex athlete may only enter the lifting area when the first athlete is outside of the designated working square.    

Athletes are responsible for changing their weights during the 1 minute transitions while their opposite sex teammates are lifting.  All unused plates must be placed back in their predetermined starting area.  If the plates are not placed back in their designated areas or the bars are loaded incorrectly below the designated weight, any reps completed will not count. 

Each Athlete must attempt 1 Rep at Each Weight.  An attempt is only considered when the barbell passes through the high hang position.  

Snatch

Any type of Snatch is permitted (Power, Squat, Split, Starfish) The barbell must start with both plates on the ground at the same time and the barbell must pass from ground to overhead in one motion - no stopping at the shoulders. At the top, the barbell must be stacked clearly over the shoulders and the athlete must stand to full extension (hips, knees & ankles open). The athlete and their barbell must remain in their lane the entire time for each rep to count.  

Scoring

The score will be the total amount of reps over the course of the 6 minutes.  The tiebreaker will be the sum of the reps on the heaviest bar for the men and women.

For Time
30 Sit-ups
20 Box Jump Overs/Step-up overs 24|20
20 Power Cleans 75|55
30 Chin Over Bar Pull-ups
20 Box Jump Overs
20 Thrusters*
10 Toes to Bar 
10 Chest to Bar

*There will be a tiebreak time after the completion of the last Thruster.

Devil's Assault
24|20 Calorie Bike
24 Alternating Devil’s Press 35|20
24 Lunges with OH lockout 12 Each Side*

16|12 Calorie Bike
16 Alternating Devil’s Press
16 Lunges with OH lockout  Each Side*

*All reps must be completed on one arm before switching. Legs will alternate lunging throughout.

7 Ring Muscle Ups
7 Sandbag to Shoulder
50ft Sandbag Carry

5 Muscle Ups
5 Sandbag to Shoulder

50ft Sandbag Carry

3 Muscle Ups
3 Sandbag to Shoulder
50ft Sandbag Carry

Menty B
21-15-9 
Front Squats 95|65
Hand Release Push-ups

Menty B - 12:00 Time Cap
MF MF pairs
21 Synchro Front Squats 135|95
30 Handstand Push-ups

Tag partners

15 Synchro Front Squats
20 Strict Handstand Push-ups

Tag partners
9 Synchro Front Squats*
10 Wall facing Handstand Push-ups

Partition Reps Between partners

*Tiebreak time after the last Synchro Front Squat of the 2nd group

Quick Sand -  9 Minute Cap
40|30 Bike for Calories
20 Sandbag to Shoulder
20|15 Bike for Calories
10 Sandbag to Shoulder

1200|1000m Row
1200m Run
2400|2000m Row

1200||1000m Row
800m Run
1200|1000m Row
200m Sandbag Hug Carry
1200|1000m Row

Shiver Me Limbers
9 Front Squats 205|135
2/1 Seated Legless Rope Climb
12 Front Squats
3/2 Legless Rope Climbs
15 Front Squats
4/3 Rope Climbs

For Time
Ski 25|20 Cals
15 Burpee Box Jump Overs (24'/20")
20 Toes To Bar
75ft Handstand Walk 
15|10 Ring Muscle Ups
25ft Handstand Walk with 2 Pirouettes

This event has a 9:00 Cap. There is a tie break time after the last Ring Muscle-Up. Athletes that do not finish within the Cap will get credit for each rep completed.