11/12/18

November 12, 2018

Metcon:

  

Dumbbell Heaven

 

20 min AMRAP

 

20 DB Front Squats (50/35#)

35 DU

20 DB Snatches

35 DU

20 DB Hang Clean & Jerk

35 DU

 

Scaled:

20 DB Front Squats (35/20#)

70 SU

20 DB Snatches

70 SU

20 DB Hang Clean & Jerk

70 SU

 

Standards

 

Rx

DB Front Squats- The DB starts in a front rack position and it may be rested on the shoulder, vertically or horizontally. You do not need to maintain a grip on the DB, but it must stay in contact with the shoulder. Each round 10 reps will be performed with each arm. Switch as needed. With the DB in front rack position, the hips must pass below 90 degrees and then reach full hip and knee extension at the top of the squat.

 

Double Unders- The rope must pass under the feet twice per jump for the rep to count. If the rope gets caught under the feet on the second rep, it is a no rep.

 

DB Snatches- The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. 10 each arm, switch as needed.

 

DB Hang Clean and Jerk- After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. 10 each arm, switch as needed.

 

Scaled

 

DB Front Squats- Same as Rx

 

Single Unders- The rope must pass under the feet one time per jump.

 

DB Snatches- Same as Rx

 

DB Hang Clean and Jerk- Same as Rx

 

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