Competition Corner

FRANKENRANDY

Individual WOD 4: FRANKENRANDY
75 Hang Snatches for time 8min cap (25/25/25)
RX 45/75/105 Male 35/55/75 female
Masters 45/75/95 Male 35/55/65 Female
Scaled 45/55/75 Male 35/45/55 Female
Workout Description & Flow
Randy – For Time (8 Minute Cap):
75 Hang Snatches (partitioned 25/25/25)
RX (Male / Female):
45 / 75 / 105 lbs (Male)
35 / 55 / 75 lbs (Female)
Masters (Male / Female):
45 / 75 / 95 lbs (Male)
35 / 55 / 65 lbs (Female)
Scaled (Male / Female):
45 / 55 / 75 lbs (Male)
35 / 45 / 55 lbs (Female)
Flow:
Athlete completes 25 hang snatches at the first designated weight.
Athlete must then change plates to the next prescribed weight before continuing.
Continue in this manner until all 75 reps are complete or time cap is reached.
Score = time to complete 75 reps or total reps completed at 8:00.
Movement Standards
Hang Snatch (All Divisions):
Barbell begins from the hang position (above the knees).
First rep starts with a deadlift then moved to the hang position above the knee
Barbell is moved in one continuous motion from the hang to overhead.
Rep is complete when:
Elbows, hips, and knees are fully extended,
Bar is locked out overhead,
Bar is over the centerline of the body (in control).
No pause at shoulders (must be a snatch, not a clean & press).
**workout order is subject to change until the day of the event.