WHOA!!! 1 Arm DB Snatch + Burpee Box Jumps….a lot of them
Distilled Rules and Common Questioned Answered
1 Arm DB Snatch
1 – Can I switch hands on the way down from the top of a completed DB Snatch? Yes, so long as you achieved knee, hip and elbow lock out with DB directly overhead when viewed from the profile AND you did not use your other arm to assist you in raising the DB
2 – Do both sides of the DB have to touch the floor at the same time at the bottom? Yes
3 – Can my non-working hand touch the DB on the way up? NO! However, it can touch the DB on the way down.
4 – Can my non-working hand or arm touch my body while I am lifting the DB? NO! You cannot post off your knee with your other arm to assist you in raising the DB. This one is going to get people so focus here!
Burpee Box Jump Over
1 – Can I step up if I want an Rx score? No, Rx requires a TWO foot take off.
2 – Can I take off with TWO feet and land with one foot before the other for an Rx score? YES! If you hop to the top of the box, step downs are permitted. If you jump over the box entirely, you must land take off with two feet and land with two feet on the other side, feet must go over the box and not around it.
3 – Do I need to stand up tall at the top of the box? NO. Your feet are the only body parts that can touch the box, you do not have to stand up, and you can jump over the box entirely if you wish.
3 – Why is there a line of the floor under my burpee box jump area? The line is there is ensure that everyone’s body is straight at the box. Both hands and feet need to be on either side of the white line at the bottom of the burpee.
OPEN WOD 17.1 Rx (Ages 16 – 54)
For Time
10 Alternating 1 Arm DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20 Alternating 1 Arm DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
30 Alternating 1 Arm DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
40 Alternating 1 Arm DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
50 Alternating 1 Arm DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
—20 min Time Cap—
Teenager Rx (14-15)
Boys – 35# DB + 24″ Box + Step Ups allowed
Girls – 20# DB + 20″ Box + Step Ups allowed
Masters 55+ Rx
Men – 35# DB + 24″ Box + Step Ups allowed
Women – 20# DB + 20″ Box + Step Ups allowed
Scaled (Ages 16-54)
Men – 35# DB + 24″ Box + Step Ups allowed
Women – 20# DB + 20″ Box + Step Ups allowed
Scaled Teenagers (14-15)
Boys – 20# DB + 24″ Box + Step Ups allowed
Girls – 10# DB + 20″ Box + Step Ups allowed
Scaled Masters (55+)
Men – 20# DB + 20″ Box + Step Ups allowed
Women – 10# DB + 20″ Box + Step Ups allowed
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