1 Day Competition

Individual Amateur and Elite divisions

Team Division(Limit 20 teams)

Hosted by: CrossFit Galveston

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Individuals (Male/Female)

Workout #1

7:00 to find 2 Rep Max Hang Snatch

Pro Division – Squat Snatch

Amateur Division – Power Snatch or Squat Snatch

**1 Minute Transition after Workout #1**

Workout #2

2:00 AMRAP Burpee Box Jump Over

Pro Division – Jump 30”/24”

Amateur Division – Jump or Step Up 20”/Jump or Step Up 20”

Workout #3

5:00 AMRAP of 7 Thrusters and 7 Chest to Bar Pull Up

Pro Division – 135lbs/85lbs

*Amatuer Division – 95lbs/55lbs

*Pull Ups are substituted for Sprints (Amateur will not do pull Ups)

Workout #4

12:00 AMRAP

25 Power Clean (Pro – 135lbs/85lbs) (Amateur – 95lbs/55lbs)

KB Overhead Carry (Pro & Amateur – 53lbs/35lbs)

25 KB Swing (Pro – 53lbs/35lbs) (Amateur – 53lbs/35lbs Russian Swing)

KB Overhead Carry (Pro & Amateur – 53lbs/35lbs)

25 Toes To Bar for Pro / 25 Sit Ups for Amateur

Restart at Power Cleans

Team (2 Male/2 Female)

Workout #1

10:00 for Women to find a 2 Rep Max *Hang Snatch

10:00 for Men to find a 2 Rep Max *Hang Snatch

*Can be Power or Squat

Workout #2

For Time with a 13:00 Time Cap

Each Member of the Team must complete:

3 Rounds of 7 Thruster and 7 Pull Ups (135lbs/85lbs)

Workout #3

For Time with a 15:00 Time Cap

1 Team member works at a time. Can switch out Team members at anytime during the workout

to complete reps.

100 Power Clean (135lbs/85lbs)

100 Toes to Bar

100 KB Swing (53lbs/35lbs)

100 Box Jump Over (24”/24”)

 

NRG Pro Division Requirements:

Male:

Mobility to Snatch into a Squat

135lb Thruster / Power Clean / Shoulder to Overhead

1.5pd KB Swing

30″ Box Jump

Chest to Bar Pull Up

Toes to Bar

Female:

Mobility to Snatch into a Squat

85lb Thruster / Power Clean / Shoulder to Overhead

1pd KB Swing

24″ Box Jump

Chest to Bar Pull Up

Toes to Bar

NRG Amateur Requirements:

Male:

Ability to Power Snatch

95lb Thruster / Power Clean / Shoulder to Overhead

1.5pd Russian KB Swing

24″ Step Up

Female:

Ability to Power Snatch

55lb Thruster / Power Clean / Shoulder to Overhead

1pd Russian KB Swing

20″ Step Up

NRG Team Requirements:

Male:

Ability to Power Snatch

135lb Thruster / Power Clean / Shoulder to Overhead

1.5pd KB Swing

24″ Box Jump

Pull Up

Toes to Bar

Female:

Ability to Power Snatch

85lb Thruster / Power Clean / Shoulder to Overhead

1pd KB Swing

24″ Box Jump

Pull Up

Toes to Bar

 

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