Hang Clean

Team SuperFit Charlotte - Workout 2

11 minute cap

30-20-10

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

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


 

Rules: Teams will have 11 minutes to complete the workout.  Coed teams will split into coed pairs.  The workout will completed in a follow the leader style format.  Pair 1 completes 30 fronts squats.  Pair 2 completes 30 Front Squats.  Pair 1 will then begin work on the 30 hang cleans then pair 2 will complete the 30 hang cleans.  The pattern will follow in the same manner for the round of 20 and the round of 10.

Hang Cleans: The bar must start below the hip and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans, hang power cleans, deadlifts into hang cleans, are all acceptable.

Front Squats: With the bar racked at the shoulders, the athlete must pass through a full squat (hip crease below the knee) finishing with the hips and knees fully extended at the top of the movement.

2017 SuperFit Games Championship - Pro Workout 3

8 Minutes

12-9-6

Deadlift+Hang Clean (185/125 RX)

Bar Muscle Ups


 

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 time cap.  (1 deadlift + 1 hang clean = 1 rep)

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.

 

2017 SuperFit Games Championship - Team Workout 3 (Novice/Masters 50+)

8 minute Cap

15-12-9-6-3

Deadlift+Hang Clean (115/75 N/M50+)

Pullups


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point after a completed rep (1 deadlift + 1 hang clean = 1 rep).  Teammates may not switch in the middle of a complex rep. A one second penalty will be assessed for each rep not completed within the time cap.

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.

Pullups:  The arms must be fully extended at the bottom of the movement.  The chest must visibly contact the bar for a rep to count.

2017 SuperFit Games Championship - Team Workout 3 (RX/Masters 40+)

 

8 minutes 

15 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

30 C2B Pullups (Pullups Masters 40+)

12 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

24 C2B Pullups (Pullups Masters 40+)

9 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

18 C2B Pullups (Pullups Masters 40+)

6 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

12 C2B Pullups (Pullups Masters 40+)

3 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

6 C2B Pullups (Pullups Masters 40+)


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point after a completed rep (1 deadlift + 1 hang clean = 1 rep).  Teammates may not switch in the middle of a complex rep. A one second penalty will be assessed for each rep not completed within the time cap.

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep. A full squat is not required.

C2B:  The arms must be fully extended at the bottom of the movement.  The chest must visibly contact the bar for a rep to count. Masters 40+ will perform pullups.  The arms must be fully extended at the bottom of the movement.  The chin must break the plane of the bar.

Team SuperFit Bel Air Workout 2

Amrap 8

5 T2B

5 Hang Clean (155/105 RX) (135/85 M) (115/75 N)

5 Front Squats (155/105 RX) (135/85 M) (115/75 N)

10...10...10...15...15...15…


Rules:  Teams will have 8 minutes to complete as many reps as possible.  Reps will increase by 5 each round.  ****Novice teams will do 5 T2B to start each round.  Hang Clean and Front Squat reps will continue to increase by 5 each round.**** Only one person may work at a time.  Teammates may switch at any point.

T2B:  The feet must break the vertical 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.

Hang Cleans: The bar must start at or below the hip and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

Front Squats:  Athletes must pass through a full squat and finished with their hips and knees fully extended.  Squat cleans will count as the first rep when pulled from the floor.

 

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 Hampton Roads Workout 1

8 minutes

2RM Hang Clean


 

Rules:  The workout will begin with 3 minutes of burpees.  Teams will receive 1lb added to their score for each burpee completes.  With the remaining 5 minutes, teams will work up to a 2RM Hang Clean.  Only one person may work at a time.  Teammates may switch at any point.  Teams will receive 1lb added to their score for each burpee completed.


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!

Hang Cleans:  The bar must start below  the hip, pass through a full squat and finish at the shoulders with the hips and knees fully extended with the elbows in front of the bar.  A hang power clean into a front squat will be acceptable. If the bar is dropped, athletes must begin their 2RM attempt again.

Team SuperFit Raleigh Workout 3

8 minute cap

4 RFT

30 Calorie Row

15 Hang Cleans (135/85) (95/65)


 

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

 

Row:  Athletes must stay on the rower until it reads 30 calories.

 

Hang Cleans: 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,  hang power cleans, deadlifts into hang cleans, are all acceptable.