CrossFit Siloam Springs – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

3 Box Jump Overs 24/20

6 Deadlifts 255/175

9 Bar Facing Burpees

Weightlifting

Metcon (Weight)

8 minutes to achieve a max of this weightlifting complex:

2 Power Cleans, 2 Front Squats, 2 Shoulder to Overhead

In this event, barbells will start unloaded. Athletes are responsible for loading their own barbells and confirming their weight with their judge before each attempt. Clips are required for each attempt. Athletes can take as many attempts as they choose, and can add/remove weight from the barbell as desired. Hands must stay on the barbell for the entirety of the complex. After completing the 2 power cleans, the barbell cannot pass below the shoulders.

Score is the maximum weight successfully lifted.

Movement Standards

Power Clean: Both side of the barbell must start touching the ground at the same time. The hips may not pass below parallel in the catch (no squat cleans!). Split cleans are allowed. Athletes must stand to full extension with their feet under their hips at the top of each rep.

Front Squat: Combining the 2nd power clean and the 1st front squat into a squat clean is NOT permitted. No genie squats will be allowed. At the bottom of the rep, hip crease must clearly pass below the knee. Athletes must stand to full extension at the top of each rep in order for it to count.

Shoulder-to-Overhead: Combining the 2nd front squat and 1st shoulder to overheard into a thruster is NOT permitted. Any type of jerk is allowed. At the top of each rep, athletes must stand to full extension with their feet under the hips and clear control of the barbell in order for the rep to count. If the athlete fails the jerk, he/she can reattempt as long as the barbell does not pass below the shoulders.