8 Minute Time Cap on whole workout
Score: For Time
Time cap: 8 minutes
EMOM 5 Synchro Bar Facing Burpees
60 Snatches (60/40kg)
Scaled Men & Women: 45/30kg
Note: Athletes may only use 1 Barbell for the duration of this workout.
The athletes must complete Workout 3 for time. On GO, both athletes must perform 5 synchonised bar-facing burpees before working through their Snatch reps. Every minute on the minute, until the workout is completed, both athletes must again perform 5 synchonised bar-facing burpees before working through their Snatch reps. There is a 8 minute time cap for this workout. If you do not complete the workout inside the 8 minute cap you must add 1 second for each rep missed of snatches. The total number of reps for this workout is 60. Example, if you get 50 reps at the 8 Minute time cap, on the leaderboard you will score 8 Minutes 10 seconds (for 10 snatches missed).
In this movement, the barbell goes from the ground to the overhead position. The lift is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders. Squatting the bar after it is received is not a requirement. Power Snatch and Muscle Snatch are permitted. Only the feet may touch the ground during the lift and the athlete may not step out of the lifting area at any time during the lift.
Synchronized Bar Facing Burpees
Each burpee must be performed facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over their barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. Athletes may not make contact with the barbell as they jump over. The next rep will begin on the opposite side facing the barbell. In order for the repetitions to count, athletes must be synchronized. Both athletes must hold the bottom of each rep together, with their chests and thighs on the ground at the same time. Partners do not need to jump over the barbell at the exact same time, but on every rep they must resynchronize on the ground (chest and thighs touching at the same time). Athletes can either face opposite each other or side-by-side for the synchronised burpees as long as movement standards are met. If standard-sized bumper plates are not used on the overhead squat barbell, or your division allows for an empty barbell, a separate barbell loaded with standard bumper plates must be set up for the athlete to jump over during the burpees.
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. The clock showing the time will also need to be in the frame at all times.
It is your responsibility to shoot the video from an angle so all exercises can be clearly seen meeting the movement standards to allow for you video to be fairly assessed.
If you have your workout judged by a coach who has completed the CrossFit Judges Course then video submission is not required, in which case contact us to let us know the affiliate judge. However, we may still ask to check or watch any scores so keep hold of your video until the final leaderboard has been validated and finalised.
Good Luck, and any queries please contact us