Clean & Jerk

Team SuperFit Bel Air 2017 - Workout 2

AMRAP 9

4 HSPU (STOH novice 95/65)

4 Hang Squat Clean (155/105) (95/65)

8...8...12...12..16...16


 

Rules:  Teams will receive 9 minutes to complete as many reps of the couplet as possible.  Each round, reps will increase by (4).  Teams will keep climbing the ladder until time expires.  Score will be total reps.

HSPU: Hands may not be placed outside of the mats.  The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the mat and the arms must be fully locked out at the top, with both feet against the wall.  For the STOH, the bar must go from the shoulder to an overhead position with the hips, knees, and elbows fully extended and the feet under the hips.  Push Press, push jerks, split jerks, and strict presses are all acceptable.

Hang Squat Cleans: The bar must be pulled from below the hip with the athlete passing through a full squat and finishing with the hips and knees full extended and the elbows in front of the bar before attempting the next rep.  A hang power clean in a front squat will be acceptable.

Team SuperFit Richmond - Workout 1

Clean/Jerk “Ladder”

RX: 135/85, 155/105, 165/115, 185/125, 205/135, 215/145, 225/155, 245/165

Int/Masters 115/75, 135/85, 155/105, 165/115, 175/120, 185/125, 205/135, 215/145

Novice 95/65, 115/75, 135/85, 145/95, 155/105, 165/115, 175/120, 185/125

 


Rules:  Teams will have 1 minute to complete as many reps as possible at each weight.  There will be a 10 second transition between bars.  Team must complete 1 rep to move on to the next bar.  If a team fails to complete one rep, the workout is over.  Scoring for the workout will be total points.  Bars 1-2 = 1pt, Bars 3-4 = 2pts, Bars 5-6 = 3pts, Bars 7-8 = 4pts.


Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

Team SuperFit Lorton 2017 - Workout 1

In 4 minutes complete:

Rd. 1 - 50 Synchro Deadlifts (185/125 RX) (135/85 N)

Rd. 2 - 40 Syncho Deadlifts (185/125 RX) (135/85 N)

Rd. 3 - 30 Synchro Deadlifts (205/145 RX) (155/105 N)

*remaining time of each round perform max rep clean/jerk


 

Rules:  The workout will be comprised of  x3 (4) minute rounds. There will be no transition between rounds.  At the top of each round, teams will complete the required amount of synchronized deadlifts.  With the remaining time of each round, they will perform as many clean and jerks as possible. For the deadlifts, team members can switch out at any point.  For the clean and jerks, only one person lifts at a time.  Scoring will be total clean/jerk reps.

Synchro Deadlifts:  The bar must touch the floor each rep.  Each athlete must finish with their hips and knees fully extended with their shoulders behind the bar.  Teammates performing the deadlifts must descend at the same time to start each rep..  If one athlete finishes before the other, he/she must wait for the second athlete to finish their rep before starting to descend for the the next rep.

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

Team SuperFit Raleigh 2017 | Workout 1

3 Rounds

In 3 minutes:

75 Double Unders (50 - Int) (25 - N)

15 Clean/Jerks (185/125 RX) (135/85 Int) (115/75 N)

Max Rep C2B Pullups (C2B - Int) (Pullups - N)


 

Rules:  Teams will complete three rounds of the workout.  There will be a 30 second transition between rounds.  At the beginning of each round teams must complete the required work before their pullups.  If a team does not complete the required double unders and clean/jerks, they must start over at the next round.  Scoring will be total pullup reps. Only one person works at a time.  Teammates may switch at any point.

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

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

C2B:  Athletes must make contact with the bar at or below the collarbone.  The arms must be fully extended at the bottom of the movement.  Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

2017 SuperFit Games Championship - Pro Workout 4

11 Minutes

35 Assault Bike Calories

10 Clean/Jerks (155/105)

35 Assault Bike Calories

10 Clean/Jerks (185/125)

35 Assault Bike Calories

10 Clean/Jerks (205/135)



Rules:  Athletes will have 11 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.  Athletes are responsible for changing their own weight.

SuperFit Lorton 2016 Workout 3

AMRAP 6

40 Double Unders (RX/M40+) - 20 (Novice/M50+)

5 Clean/Jerks (155/105 RX) (135/85 M 40+) (115/75 N/M50+)


Rules:  Athletes will have 6 minutes to complete as many reps as possible.  Scoring will be total reps.


Double Unders:  The rope must completely pass under the feet twice.  If the rope is trapped under the feet on the second pass, the rep does not count.Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

Team Superfit Apex Workout 1

For Time

8 MINUTES

1 RM CLEAN AND JERK

 


Rules:  Teams will receive 4 attempts to establish their 1RM clean/jerk.  Each teammate will get one attempt every 2 minutes.  Only one person may lift at time.  Athletes may move up or down in weight. Scoring will be the total of each team’s highest successful lift.

Clean and Jerk:  The bar must be pulled from the floor,  to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable

Team Superfit DC Workout 3

For Time

7 Minute Cap

50 Alternating Pistols (KB Lunges 24KG N/M)

25 Clean/Jerks (165/115 RX) (115/75 N/M)

50 Alternating Pistols (KB Lunges 24KG N/M)

25 Clean/Jerks (165/115 RX) (115/75 N/M)

 


Rules:  Teams will receive 7 minutes to complete the workout.  Only one person may work at time.  Teammates may switch at any point.  All pistols and lunges must be alternating.  A one second penalty will be assessed for each rep not completed within the time cap.

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is required. Novice teams will perform KB Lunge. The knee must touch the floor each rep with the athlete standing up, with their hips and knees full extended and the feet together.  Alternating is required.

Clean and Jerk:  The bar must be pulled from the floor,  to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.