Team SuperFit Hampton Roads - Workout 1

2014_superfit_hr_wod

Clean Ladder

Male RX: 185-205-225-245-265

Female RX: 105-125-145-165-185

Male Novice: 135-155-185-205-225

Female Novice: 85-95-105-115-125

Rules: Teams will have 1 minute to perform as many cleans as possible at each bar. Only one person works at a time. Teammates may trade off at any point. There will be a 20 second transition to the next bar. There will be a point value for each bar. Points will increase with weight. Bar 1 = 1pt, Bar 2 = 2pts, Bar 3 = 3pts, Bar 4 = 4pts, Bar 5 = 5pts. Scoring will be total points.

Cleans: Must be pulled from the floor and finish with the bar at the shoulders with knees and hips fully extended. Elbows must be in front of the bar. Squat, power, and deadlifts hang cleans are all acceptable.