The 2013 Subway Series continues Saturday, August 10th at CrossFit Virtuosity!

The Workout

“My Three Amandas”
In 15 minutes, complete as many reps as possible of:

9-7-5 reps —
Pull-Ups
Squat Snatch, 95/55

9-7-5 reps —
C2B Pull-Ups
Squat Snatch, 115/75

9-7-5 reps —
Muscle-Ups
Squat Snatch, 135/95

AMRAP Squat Snatch, 135/95

Scaled Version

In 15 minutes, complete as many reps as possible of:

9-7-5 reps —
Jumping Pull-Ups
Squat snatch, 55/35

9-7-5 reps —
Pull-Ups
Squat Snatch, 75/55

9-7-5 reps —
C2B  Pull-Ups
Squat Snatch, 95/75

AMRAP Squat Snatch, 95/75

Scoring and Tie Breaks

Score will be based on (in this order):

• Total reps completed
• Time at which athlete finished their last complete “Amanda” — this will be recorded for tiebreaks (lowest time wins.)  For scoring purposes we will record this as time remaining of the 15 minute cap — the more time remaining, the higher the athlete’s score.

Example

Athlete A successfully completes “Amanda” #1 at 5:25 and then completes 9 pull-ups and 8 snatches in “Amanda” #2.  There are 575 seconds remaining in 15 minutes, therefore her score is 59.575.

Athlete B and athlete C both successfully “Amanda” #1 but do not progress to “Amanda” #2.  Athlete B finished “Amanda” #1 in 5:20.  Athlete C finishes in 14:59.  Athlete B has a score of 42.580; Athlete C has a score of 42.001.

Athlete A will place first, B second, and C third.

Movement Standards

Jumping Pull-Up

• Athletes will adjust height of box such that the pull-up bar hits at mid-forearm when they stand upright with arm extended overhead.
• Movement starts with knees bent and arms fully extended — on the first rep athletes must bend their knees until their arms are straight or the rep will not be counted!
• Movement finishes with chin clearly over bar (clearing the horizontal plane.)

Pull-Up

• These will be standard chin-over-bar pull-ups.
• The athlete must begin hanging from the bar with arms locked out while feet are off the ground (you may bend your knees)
• The athlete’s chin must be clearly above the bar at the top of the movement
• All kipping styles are permissible as long as the chin clears the horizontal plane of the bar.

Chest-to-bar Pull-Up

• The athlete must begin hanging from the bar with arms locked out while feet are off the ground (you may bend your knees)
• The athlete’s chest (anywhere below the collarbone) must clearly touch the bar at the top — please avoid excessively baggy shirts that might impede accurate judging.
• All kipping styles are permissible as long as the chest clearly touches the bar.

Muscle-Up

• The athlete must begin hanging from the rings with arms locked out while feet are off the ground (you may bend your knees.)
• The athlete need NOT turn out, but must reach full lock-out at the bottom of each rep.
• The athlete must finish with arms must be locked out at the top of the dip.
• Kipping is permissible; weird upside-down gymnastic swinging is not permissible.  Games standard no-legs-above-rings applies.

Squat Snatch (all weights)

• The athlete must move the barbell from the ground to locked out in the bottom of the squat (the overhead squat position) in a single continuous movement.
• The barbell can be pressed out and the bar can be ridden down as long as there is no obvious segmenting of the movement. In other words a power snatch followed by an overhead squat is not permitted if the judge can clearly distinguish between the two movements.
• From the bottom of the squat position, the athlete must stand and finish standing with the hips and knees and arms fully extended with the barbell over the heels.
• Dropping the barbell is permitted, but athlete must keep the barbell under control — throwing barbells at other athletes will result in disqualification from competition.
• Any grip width is permitted.