26
May

BLCF Brawl Event 3

By: Alice Beck Leave a Comment

1 CF3

Event 3:

With a running clock

  1. In 3:00 complete

20 Pull ups (switch every 10 reps)

10 Box Jumps (30/24) (switch every 5 reps)

AMRAP – OHS (95/65), with time remaining

 

Immediately

  1. In 3:00 complete

20 Pull ups (switch every 10 reps)

10 Box Jumps (30/24) (switch every 5 reps)

AMRAP – Power Snatch (115/75), with time remaining

 

Immediately

  1. In 3:00 complete

20 Pull ups (switch every 10 reps)

10 Box Jumps (30/24) (switch every 5 reps)

AMRAP – Hang Clean (135/95), with time remaining

 

Scoring: Team’s total completed reps will be score. Reps from each round (OHS, Snatch and Hang Clean) will be added together.

There will be no rest between rounds.

Team will be responsible for changing barbell weight for prescribed movement.

The barbell can be loaded while one athlete is completing pull-ups or box jumps. The repetitions of barbell movement cannot begin until both athletes are at the barbell.

Once AMRAP reps are started the barbell cannot touch the ground until 3:00 window ends. There will be a 3 rep penalty to the team score for each time the barbell touches the ground.

The time when the 3rd Round box jumps are completed will serve as a tie break if 2 teams accomplish the same number of repetitions.

Example 1: Team completed OHS – 22, Snatch – 18, Hang Clean – 26 (22+18+26 = 66) Score of 66

Example 2: Team completed OHS – 19, Snatch – 18, Hang Clean – 22 (19+18+22 = 59). Team dropped the barbell 3 times (penalty of 3×3 = 9) Reps 59 – Penalty 9 = 50. Team score of 50.

Standards:

Pull Up: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Box Jump: Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. Both feet start on the ground and both feet end on the box in control. No step ups are permitted. You may jump or step down from the box as long as both feet start on the ground and both feet end on the box in control.

Overhead Squat (OHS): The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Power Snatch: The barbell begins on the ground. Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body

Hang Clean: Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

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