Team SuperFit Charlotte Fall 2014 Workout 1

2014_superfit_charlotte2_wod

EMOM

3 Hang Cleans (135/85) (95/65) + Ascending Front Squat Ladder (135/85) (95/65)

Rules: At the beginning of every minute teams will do 3 hang cleans, starting the first minute. With the remaining time during each minute, teams will have to complete 3 front squats. Front Squat reps will increase by 3 each minute. Teams will continue until they can no longer complete the requisite number of front squats Min 1 = 3 Front Squats Min 2 = 6 Front Squats Min 3 = 9 Front Squats Scoring will be total front squats completed.

Hang Cleans: For the first hang clean of each minute, the bar must be deadlifted. The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar. Hang squat cleans and hang power cleans are acceptable. A full squat is not required.

Front Squat: The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.