SuperFit Lorton 2016 Workout 1

or Time:

8 minute cap

10 Squat Cleans (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)

20 T2B

30 Deadlifts  (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)

20 T2B

10 Squat Cleans (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)


Rules: Athletes will have 8 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the cap.  

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

T2B:  The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar.