Lurong
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:
SnatchesToes-to-Bar/Knees-to-90/Abmat Sit Ups
spaceplay / pause
qunload | stop
ffullscreen
shift + ←slower / faster
↑volume
mmute
←seek
. seek to previous
1… 6 seek to 10%, 20% … 60%
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards
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 StandardsThe 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.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.
Leave a Reply
Want to join the discussion?Feel free to contribute!