17.Oct.2014

LuRong WOD 6: The X WOD

8 Minute AMRAP:

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is "Shoot and Ladder" of the following movements:

  • Snatches
  • Toes-to-Bar/Knees-to-90/Abmat Sit Ups

Movement Details - Men

Level III (3)
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
3 Snatches at 95 lbs
3 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
...and so on
 
Level II (2)
15 Snatches at 75 lbs
15 Knees to 90
12 Snatches at 75 lbs
12 Knees to 90
9 Snatches at 75 lbs
9 Knees to 90
6 Snatches at 75 lbs
6 Knees to 90
3 Snatches at 75 lbs
3 Knees to 90
6 Snatches at 75 lbs
6 Knees to 90
9 Snatches at 75 lbs
9 Knees to 90
12 Snatches at 75 lbs
12 Knees to 90
15 Snatches at 75 lbs
15 Knees to 90
12 Snatches at 75 lbs
12 Knees to 90
...and so on

Level I (1)
15 Snatches at 45 lbs
15 Abmat Sit Ups
12 Snatches at 45 lbs
12 Abmat Sit Ups
9 Snatches at 45 lbs
9 Abmat Sit Ups
6 Snatches at 45 lbs
6 Abmat Sit Ups
3 Snatches at 45 lbs
3 Abmat Sit Ups
6 Snatches at 45 lbs
6 Abmat Sit Ups
9 Snatches at 45 lbs
9 Abmat Sit Ups
12 Snatches at 45 lbs
12 Abmat Sit Ups
15 Snatches at 45 lbs
15 Abmat Sit Ups
12 Snatches at 45 lbs
12 Abmat Sit Ups
...and so on

Movement Details - Women

Level III (3)
15 Snatches at 65 lbs
15 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
3 Snatches at 65 lbs
3 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
15 Snatches at 65 lbs
15 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
...and so on
 
Level II (2)
15 Snatches at 55 lbs
15 Knees to 90
12 Snatches at 55 lbs
12 Knees to 90
9 Snatches at 55 lbs
9 Knees to 90
6 Snatches at 55 lbs
6 Knees to 90
3 Snatches at 55 lbs
3 Knees to 90
6 Snatches at 55 lbs
6 Knees to 90
9 Snatches at 55 lbs
9 Knees to 90
12 Snatches at 55 lbs
12 Knees to 90
15 Snatches at 55 lbs
15 Knees to 90
12 Snatches at 55 lbs
12 Knees to 90

Level I (1)
15 Snatches at 35 lbs
15 Abmat Sit Ups
12 Snatches at 35 lbs
12 Abmat Sit Ups
9 Snatches at 35 lbs
9 Abmat Sit Ups
6 Snatches at 35 lbs
6 Abmat Sit Ups
3 Snatches at 35 lbs
3 Abmat Sit Ups
6 Snatches at 35 lbs
6 Abmat Sit Ups
9 Snatches at 35 lbs
9 Abmat Sit Ups
12 Snatches at 35 lbs
12 Abmat Sit Ups
15 Snatches at 35 lbs
15 Abmat Sit Ups
12 Snatches at 35 lbs
12 Abmat Sit Ups
......and so on

Movement Standards

The Snatch
Barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell begins on the ground. 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. Press outs are permitted. Touch and go is permitted, but there is no bouncing. Notes: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. A clean and jerk or ground to overhead “anyway” is allowed for Skill Level 1 only.
Toes to Bar
The Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. If both feet don't touch simultaneously then the rep is no good.
Knees to 90
The movement starts with the athlete hanging from the bar with elbows completely extended with the knees fully extended and feet o the ground. The movement finishes with the athlete bringing his or her knees above parallel in front, which is defined as the top of the knees being higher than the hip crease.
Abmat Sit Ups
You must start in a seated position in front of the mat. Feet are butter flied so that the bottoms of your heels are touching. The athlete must lay all the way back until shoulder blades and the hands make contact with the ground. In order to complete a rep the athlete must touch the top of their toes. Swinging the arms forward is permitted.

Scoring and Details

  • The submission page for the workout will automatically calculate your score/rep total. You will simply need to follow the form.
  • You must complete the workout in order of how the movements are listed.
  • You may not perform the workout with any other movements, weights, or scaling other than what is listed in one of the above 3 skill levels. In order to submit a score in the WOD 6 submission form, one of these skill levels must be followed.
  • Performance Prizes will be awarded to the top performers in each region and division who also provide a video submission and enter it into the WOD submission form.
  • Level 1 Athletes can substitute "ground to overhead" for the Snatch. No other variation to the movements or weights may be used for a valid submission.