Melbourne, VIC, Australia   3006      
mel@theaussiethrowdown.com  |   0423 372 582

Media: LNMedia

© 2016 by The Aussie Throwdown

  • Facebook - Black Circle
  • Instagram - Black Circle

- ROW -
 -GYMSNATCHTICS -

sponsored by

Workout 2 - PART A

For time - 18 mins on the clock

2km ROW

** Record Finish Time on Rower **

in remaining time left from 18 mins

Workout 2 - Part B

GYMSNATCHTICS

AMRAP (reps)

10 Snatches
28 Pull Ups
10 Snatches
21 Chest to Bar
10 Snatches
15 Bar Muscle Ups
10 Snatches
9 Ring Muscle Ups
Max snatch reps in remaining time

. . .

RX – 50/35kg

 

Masters/Intermediate – 40/30kg,

28/21 Pull Ups

15/9 Chest to Bar

(Barbell Must travel below knee if using small plates)

Scaled – 30/25kg

28/21 Ring rows

15/9 Jumping Pull Ups

(Barbell Must travel below knee if using small plates)

 

. . .
 

MOVEMENT STANDARDS - Part A

 

ROW

Athletes start on the rower with hands behind their back until 3,2,1,Go.Athlete cannot make an attempt to get off the rower until they see the required calories or metres.The damper setting and foot positions may be adjusted by the athlete at any time during the row.

 

MOVEMENT STANDARDS - Part B

Full or Power snatches are permitted

 

POWER SNATCH

The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.

A clean and jerk is not permitted.

 

FULL SQUAT SNATCH

The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.

At the bottom of the movement, the hip crease must go below the top of the knee.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.

 

PULL-UPS

This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.

Arms must be fully extended at the bottom.

At the top, the chin must break the horizontal plane of the bar.

 

CHEST TO BAR PULL-UP

At the bottom of the movement the arms must be fully extended.

At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.

Any type of pull up is allowed provided the above standards are met.

 

BAR MUSCLE UP

The movement begins in a dead hang on the pull up bar with arms fully extended.

Feet must be off of the ground at the bottom of each repetition.

At the top of each repetition, the elbows must be fully locked out while the athlete supports themself above the bar.

 

RING MUSCLE-UPS

The movement begins in a dead hang on the rings and arms fully extended.Feet must be off of the ground at the bottom of each repetition.

At the top, athletes must have elbows fully locked out while supporting themself above the rings.

Kipping and Strict Muscle-Ups are acceptable Heels must not rise above the bottom of the rings during the kip.

 

RING ROWS

Rings must be set at 40 inches from bottom of rings to the floor.

Feet must be completely in front of the line, which is taped directly under the rings.

At the bottom of the movement, the arms must be fully extended.

At the top, the rings must touch the chest with elbows behind the shoulder in the top position.

 

JUMPING PULL-UPS

The bar must be set up so that it is at least 6 inches above the top of the athlete’s head when standing tall.

At the bottom of the movement, the arms must be fully extended.

At the top, the chin must break the horizontal plane of the bar.

. . .
 

PART A SCORE: FOR TIME 

 

PART B SCORE: GYMSNATCHTICS - FOR REPS

Scored under Workout 2b.