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Country Buffet

12 AMRAP

Athlete 1:

Calorie row

Athlete 2:

one round of:

10 Alternating in-place forward weighted lunges 50/35, 50+35/25 (one dumbbell)

5 Dumbbell Box Step-Up 50s/35s, 50+ 35/25 (one dumbbell)

5 Toes to Bar

Partner 3:

Rests

Rotation:

After Athlete 2 completes one round, all athletes rotate. Athlete 1 goes to movements. Athlete 2 rests. Athlete 3 moves to rower.

Athletes order cannot change. Athletes continue rotation in original order.

The dumbbell must be placed on the ground in the lunge area after completing box step-ups before proceeding to toes to bar.

No dropping or throwing the dumbbell.

Score;

Score is calories plus repetitions.

Standards:

Lunge

Each lunge begins with the dumbbell held by handle or head, feet together, and hips and legs extended. Dumbbell can be in front rack, or at side (suitcase style). Dumbbell cannot rest on any part of body without being held by handle or head.

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep.

DB Box Step-Up

For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up.

The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended. Athletes must alternate legs to start each step.

Must step down from box, no jumping down.

Toes To Bar

Athletes begin by hanging fully from the pull-up bar with arms extended with feet off the ground with body fully extended.

The heels must be brought back behind the bar for each rep.

The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar.

Get off my lawn

Three RFT

16-minute time cap

35 Power Snatches 95/65, 50+ 75/55

60-meter weighted (25/15lb bumper) box push (out and back 30m each)

35 SDHP 95/65, 50+ 75/55

60-meter weighted (25/15lb bumper) box push (out and back 30m each)

35 should to overhead 95/65, 50+ 75/55

60-meter weighted (25/15lb bumper) box push (out and back 30m each)

Partition reps as desired. To switch box pusher, athlete must return to starting line and tag new athlete.

Score: Repetitions at 16 minutes or time to complete all 333 reps

Standards

The exchange of all barbell lifts will be made on the ground. (No hand-offs).

One athlete works at a time.

Snatch

The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. The judge, standing to the side of athlete, should see the athlete's ear in front of the arm. Power snatches, squat snatches and split snatches are permitted. Hang snatches are not permitted.

Sumo Deadlift High Pull

Begin each rep with the bar on the ground. The hands must be inside the knees.

At the top, hips and knees must be extended.

Barbell must be between armpit and clavicle with elbows above hands.

Shoulder to Overhead

The barbell starts on the floor. Each rep begins with the barbell in the front rack position and the bar in contact with the torso.

The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The bar must be over the center of the athlete’s body when viewed from profile. The judge, standing to the side of athlete, should see the athlete's ear in front of the arm. The barbell cannot be in front the body. A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.

Box Push

Box push must touch the 30m line on far side and cross the start line on the return.

Box push score is 1 rep for each length if time caped during box push.

The box must slide on the ground.

If bumper falls off the box, the athlete must stop and replace the bumper.

Hold my Ensure

12 AMRAP

Shuttle Run buy - in

40 @ 24' out and back shuttle runs

Then

An athlete rests, an athlete holds and an athlete works.

30 Deadlifts - standing KB goblet hold

30 DB Snatches, (either alternating or single arm) - DL hold

30 Single DB Thrusters - DL hold

Notes:

Athletes must pick up weights from the ground, no handing off.

Athletes must tag hands behind the starting line to switch during shuttle.

Partition repetitions as desired.

Weights

Ages 30s and 40s

DL: 185/125 155/105 (50+)

Snatch 50/35 35/25 (50+)

Thruster 50/35 35/25 (50+)

KB Hold 24/16 KG 24/16 KG (50+)

Standards

Shuttle:

Athletes must tag hands behind the starting line to switch.

Athletes must use Crossfit standard: Each rep starts with the feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count.

Holding

Reps are not counted until the Holding Athlete is positioned and holding the object.

Rotation

To rotate movements, the barbell, dumbbell or kettle bell must be placed on the ground. They cannot be handed to the next athlete.

Snatch

Each rep must start with both heads of the dumbbell on the floor. You must bring the dumbbell overhead in one motion (no clean and jerking it) and it is a completed rep when arms, hips and knees are fully extended and the dumbbell is over the middle profile over the body , not in front of the shoulders.

The hand not using DB can NOT touch the body.

Thrusters

Athlete must squat below parallel, so that the crease of the hip ends up below the top of your knee. Then drive out of the bottom and press overhead. The rep is completed when the arm, hips and knees are fully extended and the single dumbbell is over the middle profile over body, not in front of the shoulders.

There is no requirement to switch arms.

The free hand cannot touch the dumbbell.

Deadlift

Start every rep with the barbell on the ground. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.