WOD: For Time (8 Minute Cap)
21 Dumbbell Snatches
21 Kipping Pull-Ups
15 Power Snatches
15 Chest-To-Bar Pull-Ups
9 Full Snatches
9 Burpee Strict Pull-Ups (Note: WOD Time Stops after the 9 Burpee Strict Pull-Ups is Completed)
3 Overhead Squats
ME Ring Dips
WOD 1 of the 2017 Legends Competition at Alpine CrossFit will be a 21-15-9-3 snatch, pull-up, and dip combination workout. .
Athletes will have a pull-up bar, gymnastics rings, a barbell, and a dumbbell.
The WOD will be a descending ladder for time, combining Pull-Up and Snatch variations.
The set of 21 will be Dumbbell Snatches, 50 for men and 35 for women, and Standard Pull-Ups.
The set of 15 will be Barbell Power Snatches, 115lbs for Men and 75lbs for Women, combined with Chest to Bar Pull-Ups.
The 3rd combination for 9 repetitions each will be Full Snatches, 155lbs for Men and 105lbs for Women, and Burpee Strict Pull-Ups.
The final pairing of this WOD will be 3 Overhead Squats, 185lbs for Men and 125lbs for Women, followed by Max Effort Ring Dips prior to the 8 Minute time-cap.
The barbell will ascend in weight and the weights must be changed by the athlete. No help will be offered by the judge.
The scoring for this event will be the overall time for the 21-15-9 portion of the WOD. Note that each successful Ring-Dip following the 3-Rep Overhead Squat will count as 1-second off of your overall 21-15-9 Time.
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