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“ETB Qualifier 19.3”

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2019 ELFIT Throwdown Bahrain Qualifier WOD #3

136 17
  • For Time
  • 3 Rounds of:
  • 40 Double-Unders
  • 12 Thrusters (75/55 lb)
  • 12 Chest-to-Bar Pull-Ups
  • Immediately after, 3 Rounds of:
  • 40 Double-Unders
  • 8 Thrusters (135/95 lb0
  • 4 Bar Muscle-Ups
  • Time Cap: 10 minutes

At the call of “3-2-1 … go,” the athlete will pick up the rope and start preforming 3 rounds of 40 Double-Unders followed by 12 Thrusters at 75/55 lb then 12 Chest-to-Bar Pull-Ups, once the first three rounds are finished, the athlete will start the second three rounds of 40 Double Unders, 8 Thrusters at 135/95 lb and 4 Bar Muscle-Ups. 2 Barbells are allowed for this workout. This workout is for time meaning the athlete with the fastest time to complete the workout gets the highest score.

Score is the time it takes to complete the workout or the total number of repetitions completed within the 10-minute time cap.

Movement Standards

Double-Under: This is a standard double-under in which the rope passes the feet twice on each jump.

Chest-to-Bar Pull-Up: The rep starts with the athlete hanging in full extension from the pull-up bar and ending with the athlete’s chest clearly making contact with the bar below the collar bone. Strict, gymnastic kip and butterfly kip are allowed.

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position.

A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Bar Muscle-Up: In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. The heels may not rise over the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with shoulders over or in front of the bar.

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Background: "ETB Qualifier 19.3" was the last of 3 total WODs for the 2019 ELFIT Throwdown Bahrain Qualifier competition. ELFIT Throwdown Bahrain 2019 Finals is powered by Crossfit Unlimited Plus held in Bahrain, from December 12-14, 2019.
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