Clean

Team SuperFit Charlotte January 2017 | Workout 2

For Time:

8 minute cap

20 Squat Cleans

(155/105 RX) (115/75 N)

30 Burpees

150 DUs (75 Novice)

30 Burpees

20 Squat Cleans

(155/105 RX) (115/75 N)


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person works at a time. Teammates may switch at any point.  There will be a one second penalty for each rep not completed within the cap.

Burpees:  Will be performed with a hand release over a bar.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  The feet MUST touch the floor before the hands when jumping over the bar!

Squat Cleans:  The bar must be pulled from the floor, pass through a full squat and  finish with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans are allowed. A power clean into a front squat is allowed.

Double Unders:  The rope must pass under the feet twice.  If the rope is trapped on the second pass, the rep does not count.

Team SuperFit Roanoke Workout 1

3 Rounds

In 3 Minutes Complete

150 Double Unders (100 Novice)

Then

Max Rep Squat Cleans (185/125 RX) (115/75 N)


Rules:  The workout will be three, three minute rounds.  There will be no transition between rounds.  At the top of each three minute round teams will complete 150 DUs (RX), 100 DUs (N).  With the remaining time of the round teams will complete as many squat cleans as possible.  Rd. 1 (185/125 RX) (135/85 N), Rd. 2 (205/135 RX) (155/105 N), Rd. 3 (225/155 RX) (185/125 N).  Score will be total squat clean reps.  Only one person may perform doubles unders at at time.  One male and one female may perform squat cleans at the same time.  Teammates may switch at any point.

Double Unders: The rope must pass under the feet twice.

Cleans:  The bar must be pulled from the floor, pass through a full squat, and finish with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans are allowed.  A power clean into a front squat will be allowed.

 

Team SuperFit Charlotte Workout 1

Part I

Amrap 6

5 Hang Cleans (155/105 RX) (115/75 N)

5 Burpees

10...10...15...15...20...20….

Part II

5 Minutes

1RM Clean



Rules:  Teams will spilt into same sex pairs.  Each pair will work on part I simultaneously.  At the 6 minute mark, teams will receive 5 minutes to work up to a 1 RM Clean.  Only one male and one female may work at a time.  The workout will be scored 2 separate events.  Part I scoring = total reps as a team.  Part II = total weight as a team.

Team SuperFit San Antonio Workout 1

AMRAP 10

CLEANS (155/105 RX) (115/75 N)

*EMOM 12 WALL BALLS*

 

 


Rules:  At the top of each minute, teams will complete 12 wall balls.  With the remaining time of each minute they will complete as any cleans as possible.  Score will be total clean reps.  Only one person may work at a time.  Teammates may switch at any point.

 

 

Cleans:  Must be pulled from the floor each rep and finish with the bar at the shoulders with knees and hips fully extended.  Elbows must be in front of the bar.  A full squat is not required.  Deadlifts into a hang clean will be acceptable.


Wall Balls: The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Team SuperFit Philadelphia Workout 2

AMRAP 10

Clean Complex

(1 CLEAN + 1 HANG CLEAN = 1 REP) (155/105 RX) (115/75 NOVICE)

*EMOM*

10 CAL ROW

 

 


Rules:  Teams will have two minutes to complete as many reps as possible at each weight.  There will be a 30 second transition for teams to change their weights. Score is total reps.


Snatch:  The bar must touch the floor each rep and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Press-outs are allowed, but cannot be turned into a clean and jerk/press.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips. Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Houston Workout 1

7 Minutes

MAX CLEAN COMPLEX

1 HANG CLEAN + 2 FRONT SQUATS + STOH

 


Rules:  Teams will have 7 minutes to establish a max complex.  Only one person may lift a time.  Score will be total weight.  If the bar touches the floor at any point during the complex, the athlete must start their attempt over.

 

 

Hang Cleans:  The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended with the elbows in front of the bar.  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.  

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.

Team SuperFit Commonwealth Games Workout 1

Clean Ladder

6 MINUTES

MALE RX:  155-185-205-225-245-265

FEMALE RX: 105-125-145-155-165-175

MALE NOVICE/MASTERS: 115-135-155-185-205-225

FEMALE NOVICE/MASTERS: 85-95-105-115-125-135

 


Rules:  Athletes will have 1 minute to complete 4 squat cleans at each weight.   The weight will increase each minute.  Athletes will be responsible for changing their weight.  Score will be total reps.  To break ties, time will be taken after the completion of 4 cleans at each round.


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.  A deadlift into a hang squat clean will be acceptable.  A power clean into a front squat will also be acceptable.