Athletes will have 45s on each station to complete AMRAP clean and jerk
Bar must go from floor to the rack position and then overhead with athletes finishing at full extension, elbows locked and bar overhead with arms next to the ears.
They will then have 15s to transition to the next bar
Any clean from the floor is allowed (Muscle/ Power/ Squat/ Split)
Any STO is allowed (strict press/ push press/ push jerk/ split jerk)
The athletes score is reps X weight on each station, combined for total KG's lifted.
If athletes cannot clean a weight they can complete deadlift reps. 5 x deadlifts = 1 clean and jerk rep.
Athletes MUST attempt clean and jerks on every station before deadlifts can be attempted.
WOD 2
Score: Rounds + Reps12 minute time cap
NOTE: WODS 2+3 will be completed back to back, but will be scored seperately.
WOD 2 = 6 Min AMRAP
24 Bar hops
12 Thrusters
9 TTB (RX)/ Sit-ups (scaled)
6 Snatches
Workout Flow:
Bar weights for females are 35/25kg
Bar weights for Males are 50/40kg
Score is Rounds + reps completed
Bar Hops must be jumping for RX athetes, scaled athletes can jump or step over.
WOD 3
Score: Rounds + Reps0 minute time cap
NOTE: WOD 3 continues straight after workout 2, but is scored seperately.
On ''GO'' athletes can clean the bar to the rack position and start their front rack reverse lunges. The athletes knee must touch the floor and then the athlete must stand to full extension before starting their next rep.
Once 12 reps are completed athletes will start their 9 burpees over the bar. This begins with athletes going chest and thighs to the floor then travelling over the bar to complete 1 rep. RX athletes must jump over, scaled can step
Athletes can perform strict, kipping or butterfly C2B/ pull ups in their respective categories. Arms must start straight and chest must touch the bar/ chin must pass the horizontal height of the pull up bar. Russian swings start with the KB between the legs and finishes with KB and wrists above shoulder height and arms straight, with body fully extended.
On ''GO'' athletes can start their DB snatch, which must go from floor to overhead in one movement, finishing with athlete stood tall and elbow locked out with arm next to the ear.
On the Box overs RX athletes must jump two footed, scaled athletes can step on or jump on to the box. All athletes must have two feet touch the box and then may jump or step down on the other side of the box to complete their rep.
Hang clusters must start with the athlete deadlifting the DB to full extension, then hang clean into a full squat and then thruster overhead to complete their rep. The DB then goes back to the hang to start the next rep,.
DB's must be held on the step overs, but can be held in any position i.e goblet, on the shoulders etc.
On the hang clean and sto the athlete must once again deadlift first, then take the DB from the hang to the shoulder then overhead to full extension to complete a rep. Arm next to the ear same as the clusters.
Burpees must be side on the the box for the burpee box overs starting with chest and thighs on the floor and the same box over standard stands from earlier box over movements.
DB's can NOT be dropped in this workout. Dropped DBs from any height uncur an immediate 5 burpee penalty.
Athletes will have 45s on each station to complete AMRAP clean and jerk
Bar must go from floor to the rack position and then overhead with athletes finishing at full extension, elbows locked and bar overhead with arms next to the ears.
They will then have 15s to transition to the next bar
Any clean from the floor is allowed (Muscle/ Power/ Squat/ Split)
Any STO is allowed (strict press/ push press/ push jerk/ split jerk)
The athletes score is reps X weight on each station, combined for total KG's lifted.
If athletes cannot clean a weight they can complete deadlift reps. 5 x deadlifts = 1 clean and jerk rep.
Athletes MUST attempt clean and jerks on every station before deadlifts can be attempted.
WOD 2
Score: Rounds + Reps12 minute time cap
NOTE: WODS 2+3 will be completed back to back, but will be scored seperately.
WOD 2 = 6 Min AMRAP
24 Bar hops
12 Thrusters
9 TTB (RX)/ Sit-ups (scaled)
6 Snatches
Workout Flow:
Bar weights for females are 35/25kg
Bar weights for Males are 50/40kg
Score is Rounds + reps completed
Bar Hops must be jumping for RX athetes, scaled athletes can jump or step over.
WOD 3
Score: Rounds + Reps0 minute time cap
NOTE: WOD 3 continues straight after workout 2, but is scored seperately.
On ''GO'' athletes can clean the bar to the rack position and start their front rack reverse lunges. The athletes knee must touch the floor and then the athlete must stand to full extension before starting their next rep.
Once 12 reps are completed athletes will start their 9 burpees over the bar. This begins with athletes going chest and thighs to the floor then travelling over the bar to complete 1 rep. RX athletes must jump over, scaled can step
Athletes can perform strict, kipping or butterfly C2B/ pull ups in their respective categories. Arms must start straight and chest must touch the bar/ chin must pass the horizontal height of the pull up bar. Russian swings start with the KB between the legs and finishes with KB and wrists above shoulder height and arms straight, with body fully extended.
On ''GO'' athletes can start their DB snatch, which must go from floor to overhead in one movement, finishing with athlete stood tall and elbow locked out with arm next to the ear.
On the Box overs RX athletes must jump two footed, scaled athletes can step on or jump on to the box. All athletes must have two feet touch the box and then may jump or step down on the other side of the box to complete their rep.
Hang clusters must start with the athlete deadlifting the DB to full extension, then hang clean into a full squat and then thruster overhead to complete their rep. The DB then goes back to the hang to start the next rep,.
DB's must be held on the step overs, but can be held in any position i.e goblet, on the shoulders etc.
On the hang clean and sto the athlete must once again deadlift first, then take the DB from the hang to the shoulder then overhead to full extension to complete a rep. Arm next to the ear same as the clusters.
Burpees must be side on the the box for the burpee box overs starting with chest and thighs on the floor and the same box over standard stands from earlier box over movements.
DB's can NOT be dropped in this workout. Dropped DBs from any height uncur an immediate 5 burpee penalty.
Athletes will have 45s on each station to complete AMRAP clean and jerk
Bar must go from floor to the rack position and then overhead with athletes finishing at full extension, elbows locked and bar overhead with arms next to the ears.
They will then have 15s to transition to the next bar
Any clean from the floor is allowed (Muscle/ Power/ Squat/ Split)
Any STO is allowed (strict press/ push press/ push jerk/ split jerk)
The athletes score is reps X weight on each station, combined for total KG's lifted.
If athletes cannot clean a weight they can complete deadlift reps. 5 x deadlifts = 1 clean and jerk rep.
Athletes MUST attempt clean and jerks on every station before deadlifts can be attempted.
WOD 2
Score: Rounds + Reps12 minute time cap
NOTE: WODS 2+3 will be completed back to back, but will be scored seperately.
WOD 2 = 6 Min AMRAP
24 Bar hops
12 Thrusters
9 TTB (RX)/ Sit-ups (scaled)
6 Snatches
Workout Flow:
Bar weights for females are 35/25kg
Bar weights for Males are 50/40kg
Score is Rounds + reps completed
Bar Hops must be jumping for RX athetes, scaled athletes can jump or step over.
WOD 3
Score: Rounds + Reps0 minute time cap
NOTE: WOD 3 continues straight after workout 2, but is scored seperately.
On ''GO'' athletes can clean the bar to the rack position and start their front rack reverse lunges. The athletes knee must touch the floor and then the athlete must stand to full extension before starting their next rep.
Once 12 reps are completed athletes will start their 9 burpees over the bar. This begins with athletes going chest and thighs to the floor then travelling over the bar to complete 1 rep. RX athletes must jump over, scaled can step
Athletes can perform strict, kipping or butterfly C2B/ pull ups in their respective categories. Arms must start straight and chest must touch the bar/ chin must pass the horizontal height of the pull up bar. Russian swings start with the KB between the legs and finishes with KB and wrists above shoulder height and arms straight, with body fully extended.
On ''GO'' athletes can start their DB snatch, which must go from floor to overhead in one movement, finishing with athlete stood tall and elbow locked out with arm next to the ear.
On the Box overs RX athletes must jump two footed, scaled athletes can step on or jump on to the box. All athletes must have two feet touch the box and then may jump or step down on the other side of the box to complete their rep.
Hang clusters must start with the athlete deadlifting the DB to full extension, then hang clean into a full squat and then thruster overhead to complete their rep. The DB then goes back to the hang to start the next rep,.
DB's must be held on the step overs, but can be held in any position i.e goblet, on the shoulders etc.
On the hang clean and sto the athlete must once again deadlift first, then take the DB from the hang to the shoulder then overhead to full extension to complete a rep. Arm next to the ear same as the clusters.
Burpees must be side on the the box for the burpee box overs starting with chest and thighs on the floor and the same box over standard stands from earlier box over movements.
DB's can NOT be dropped in this workout. Dropped DBs from any height uncur an immediate 5 burpee penalty.
Athletes will have 45s on each station to complete AMRAP clean and jerk
Bar must go from floor to the rack position and then overhead with athletes finishing at full extension, elbows locked and bar overhead with arms next to the ears.
They will then have 15s to transition to the next bar
Any clean from the floor is allowed (Muscle/ Power/ Squat/ Split)
Any STO is allowed (strict press/ push press/ push jerk/ split jerk)
The athletes score is reps X weight on each station, combined for total KG's lifted.
If athletes cannot clean a weight they can complete deadlift reps. 5 x deadlifts = 1 clean and jerk rep.
Athletes MUST attempt clean and jerks on every station before deadlifts can be attempted.
WOD 2
Score: Rounds + Reps12 minute time cap
NOTE: WODS 2+3 will be completed back to back, but will be scored seperately.
WOD 2 = 6 Min AMRAP
24 Bar hops
12 Thrusters
9 TTB (RX)/ Sit-ups (scaled)
6 Snatches
Workout Flow:
Bar weights for females are 35/25kg
Bar weights for Males are 50/40kg
Score is Rounds + reps completed
Bar Hops must be jumping for RX athetes, scaled athletes can jump or step over.
WOD 3
Score: Rounds + Reps0 minute time cap
NOTE: WOD 3 continues straight after workout 2, but is scored seperately.
On ''GO'' athletes can clean the bar to the rack position and start their front rack reverse lunges. The athletes knee must touch the floor and then the athlete must stand to full extension before starting their next rep.
Once 12 reps are completed athletes will start their 9 burpees over the bar. This begins with athletes going chest and thighs to the floor then travelling over the bar to complete 1 rep. RX athletes must jump over, scaled can step
Athletes can perform strict, kipping or butterfly C2B/ pull ups in their respective categories. Arms must start straight and chest must touch the bar/ chin must pass the horizontal height of the pull up bar. Russian swings start with the KB between the legs and finishes with KB and wrists above shoulder height and arms straight, with body fully extended.
On ''GO'' athletes can start their DB snatch, which must go from floor to overhead in one movement, finishing with athlete stood tall and elbow locked out with arm next to the ear.
On the Box overs RX athletes must jump two footed, scaled athletes can step on or jump on to the box. All athletes must have two feet touch the box and then may jump or step down on the other side of the box to complete their rep.
Hang clusters must start with the athlete deadlifting the DB to full extension, then hang clean into a full squat and then thruster overhead to complete their rep. The DB then goes back to the hang to start the next rep,.
DB's must be held on the step overs, but can be held in any position i.e goblet, on the shoulders etc.
On the hang clean and sto the athlete must once again deadlift first, then take the DB from the hang to the shoulder then overhead to full extension to complete a rep. Arm next to the ear same as the clusters.
Burpees must be side on the the box for the burpee box overs starting with chest and thighs on the floor and the same box over standard stands from earlier box over movements.
DB's can NOT be dropped in this workout. Dropped DBs from any height uncur an immediate 5 burpee penalty.
