Capitol Takeover WOD 3

WOD 3


Our third workout is brought to you by Jones Chiropractic. There is two parts to this workout and they are scored separately.

WOD 3a will be heaviest weight lifted by each athlete, athletes will only be given three attempts(pay attention to video). This portion will also be the built in tie breaker.

WOD 3b will be a 7 minute AMRAP of Alt. Pistols, OHS and Box Facing Burpee Box Jump Overs. Please pay close attention to standards for each division.

RX

0-6 Minutes establish 1RM Snatch

Rest 1 Minute

7-14 minutes

50 Alt. Pistols

50 OHS(155/103)

50 BFBBJO(24/20)

Scaled/Masters

0-6 Minutes establish 1RM Snatch

Rest 1 Minute

7-14 minutes

50 Goblet Squats(53/35)

50 OHS(95/63)

50 BFBBJO(24/20)

FAQ

  • You are allowed to Power Snatch or Squat Snatch your 1RM
  • Athletes are only allowed three attempts for the 1RM Snatch
  • Athletes must stand all the way up before they alternate and perform their next pistol
  • Athletes must are not allowed to rest the KB on any part of their body during the Goblet Squat
  • Athletes are allowed to snatch into their first OHS and it will count as a rep as long as they are below parallel
  • RX athletes must perform a box jump, they are allowed to jump all the way over the box though
  • Scaled/Masters athletes may perform a step-up to complete the rep over the box. They may jump onto the box or all the way over as well
  • Athletes must be in the designated "work area" before they start their reps
  • Athletes are responsible for moving their barbell in and out of the "work area"
  • Athletes must perform at least one rep but only a maximum of ten reps of each movement. For example, once an athlete does ten pistols they must tag out and the other athlete must go. 
  • Link Below

https://youtu.be/qR0ptEAgt78