CRONUS

EVENT three

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Event 3 - CRONUS

RX Male, Female & Mixed Divisions

AMRAP 8 Minutes

Minutes 1-2: Max Thrusters

Minutes 3-4: Max Hang Power Snatches

Minutes 5-6: Max Overhead Squats

Minutes 7-8: Max Power Cleans

1 Work, 1 Rest, EMOM Switch Athlete

Male - 50kg, Female - 35kg

 

Brief

On the call 3-2-1-Go one athlete will commence the first movement. At the end of the first minute the athletes will swap and athlete two will complete the first movement. Each movement will be repeated in this fashion with each athlete receiving one minute to achieve max reps. Workout complete at eight minutes.

Standards

For all movements the barbell starts from the ground for the athletes first rep. Athletes may drop the bar between reps. Grips can be worn but can not wrap the bar like straps. For mixed divisions athletes will have two bars. Bars must be placed on the rubber mats before commencing the reps. 

 

Thrusters – Athlete may cluster first rep. Hips must pass below knee crease. Athlete must move bar in one smooth movement. Barbell must be locked out overhead to compete the rep.

Hang Power Snatches – For each rep the barbell must start between the knee and hips with arms straight. Barbell is lifted in one motion to the overhead position. Arms must lock out with hips and knees extended in the overhead position to compete the rep.

Overhead squats – Athlete may squat snatch first rep. Hips must pass below knee crease. Barbell must be locked out overhead for the entire rep. Rep complete at full extension of knees and hips at the top.

Power Cleans – For each rep the barbell must start with the plates evenly on the ground. Barbell is lifted to the front rack. Front rack requires elbows to be clearly forward of the shoulders with the knees and hips locked out.

Score

Combined reps for all movements

Scaled Male, Female & Mixed Divisions

AMRAP 8 Minutes

Minutes 1-2: Max Front Squats

Minutes 3-4: Max Push Press

Minutes 5-6: Max Deadlifts

Minutes 7-8: Max Hang Power Cleans

1 Work, 1 Rest, EMOM Switch Athlete

Male - 35kg, Female - 25kg

 

Brief

On the call 3-2-1-Go one athlete will commence the first movement. At the end of the first minute the athletes will swap and athlete two will complete the first movement. Each movement will be repeated in this fashion with each athlete receiving one minute to achieve max reps. Workout complete at eight minutes.

Standards

For all movements the barbell starts from the ground for the athletes first rep. Athletes may drop the bar between reps. Grips can be worn but can not wrap the bar like straps. For mixed divisions athletes will have two bars. Bars must be placed on the rubber mats before commencing the reps. 

 

Front Squats – Athlete may squat clean first rep. Hips must pass below knee crease. Athlete must move bar in one smooth movement. Front rack with knees and hips extended and elbows forward of the shoulders to complete the rep.

Push Press – Movement starts in the front rack. Athlete may dip drive. Athlete must move bar in one smooth movement. Barbell must be locked out overhead to complete the rep. Athletes can not drop under the bar into a Jerk movement. Athletes may strict press. 

Deadlifts – Barbell starts with both plates on the ground. Athlete lifts barbell to reach ful extension of the knees and hips. Shoulders are behind the line of the bar to complete the rep.

Hang Power Cleans - For each rep the barbell must start between the knee and hips with arms straight. Barbell is lifted to the front rack. Front rack requires elbows to be clearly forward of the shoulders with the knees and hips locked out.

 

Score

Combined reps for all movements