Halloween Barbell Mayhem 2016 starts at 9am and BBQ After Pot luck will start at 1pm. If you participate HBM16, Check in from 8:50am-9:15am. All the morning classes are canceled for HBM16
Metcon
Metcon (Time)
HBM16 EVENT 1
As teams of 2, for time,
21-15-9
Synchro Deadlift 185lbs(MRx)/135lbs(FRx)/ 135lbs(MS,MM)/95lbs(FS,FM) Synchro Bar Facing Burpees
(11min cap)
21-15-9
Synchro Deadlift 185lbs(MRx)/135lbs(FRx)/ 135lbs(MS,MM)/95lbs(FS,FM) Synchro Bar Facing Burpees
(11min cap)
Each partner works with a separate bar for deadlift with plates and clips.
– Both partners must demonstrate full hips extensions and straight locked knees at the
same time at the end of each deadlift.
– Both partners must jump over the bar at the same time on synchro burpees.
– Athletes must jump with both feet and land with both feet on the jump
– Athletes must touch their chest and thigh touch the ground on the burpee.
– Both partners must demonstrate full hips extensions and straight locked knees at the
same time at the end of each deadlift.
– Both partners must jump over the bar at the same time on synchro burpees.
– Athletes must jump with both feet and land with both feet on the jump
– Athletes must touch their chest and thigh touch the ground on the burpee.
Metcon (Weight)
HBM16 EVENT2
As teams of 2, AMWAP 5
Lift As Much Weight As Possible Snatch (either power/full squat) in 5 minutes. Total accumulated weight a team lifted in the time cap.
Each team will have
– 1 bar (45/35/15) any weight is fine, just 1 bar can be used per team – Plates: 45#x2, 25#x2, 10#x6, 5#x2, 2.5#x2
– 1 set of collar (collars must be used during the lift)
– Anathletemustdemonstratefullcontrolledoverheadpositionfor3seconds.(Kneesandhips straight, shoulders and elbows locked)
– Thejudgewillcount3secondsloud“1,2,3GoodLift,”Iftheathletefailstoholdstillinlocked overhead position un the middle of the count, Judge says loud “No rep.” After calling “No rep,” if the athlete corrects the position, the count starts over from the beginning.
– Each partner can lift as many reps as he/she wants at his/her turn.
– Partners can take their turns as many times as they want in the time cap.
– 1 bar (45/35/15) any weight is fine, just 1 bar can be used per team – Plates: 45#x2, 25#x2, 10#x6, 5#x2, 2.5#x2
– 1 set of collar (collars must be used during the lift)
– Anathletemustdemonstratefullcontrolledoverheadpositionfor3seconds.(Kneesandhips straight, shoulders and elbows locked)
– Thejudgewillcount3secondsloud“1,2,3GoodLift,”Iftheathletefailstoholdstillinlocked overhead position un the middle of the count, Judge says loud “No rep.” After calling “No rep,” if the athlete corrects the position, the count starts over from the beginning.
– Each partner can lift as many reps as he/she wants at his/her turn.
– Partners can take their turns as many times as they want in the time cap.
Metcon (AMRAP – Rounds and Reps)
HBM16 EVENT3
As teams of 2,
AMRAP 20,
21 Power Cleans 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM)
21 Shoulder to Overhead 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM) 50 Wall Ball Shots to 9ft target 20lbs(M)/14lbs(F)*
15 Power Cleans 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM)
15 Shoulder to Overhead 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM) 50 Wall Ball Shots to 9ft target 20lbs(M)/14lbs(F)*
9 Power Cleans 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM)
9 Shoulder to Overhead 135lbs(MRx)/95lbs(FRx)/95lbs(MS-MM)/65(FS-FM) 50 Wall Ball Shots to 9ft target 20lbs(M)/14lbs(F)*
– Only one athlete can work at a time, partners must tag each other before they start their work
– Shoulder to overheads: Athletes can press, push press, push jerk, or split jerk it. Must demonstrate fully
locked overhead position with bar’s above the head, elbows straight and locked, full hips extension, and
– knees straight.
* If an athlete can’t throw the med ball up to 9 ft, mark the height the athlete wants to throw up to with a marking tape provided. And the athlete must throw med ball over that mark to score.
– Shoulder to overheads: Athletes can press, push press, push jerk, or split jerk it. Must demonstrate fully
locked overhead position with bar’s above the head, elbows straight and locked, full hips extension, and
– knees straight.
* If an athlete can’t throw the med ball up to 9 ft, mark the height the athlete wants to throw up to with a marking tape provided. And the athlete must throw med ball over that mark to score.
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