hang clean

Team SuperFit Charlotte 2p 2017 - Workout 1

Amrap 10

3 Hang Cleans (185/125 RX) (135/85 Int) (115/75 N)

6 Front Squats (185/125 RX) (135/85 Int) (115/75 N)

9 T2B

12 Deadlifts (185/125 RX) (135/85 Int) (115/75 N)


Rules:  RX and Intermediate teammates must pick two movements before the workout begins.  I.E.  Teammate 1 picks Front Squats and Deadlifts and Teammate 2 picks T2B and Hang Cleans.  Each will perform those two movements for the duration of the workout.  Novice teams may break up the work in any manner.

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.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands at the same time.  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.

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!

Team SuperFit Roanoke 2017 - Workout 1

In 11 minutes...

30-20-10

Hang Clean (135/85 RX) (95/65 N)

Front Rack Lunge (135/85 RX) (95/65 N)


 

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into coed pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold the bar overhead.  When the bar is dropped, athletes must switch.  Score will be total time it takes for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

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 Rack Lunge:  The bar must be racked at the shoulders.  The athlete must touch one knee to the floor and stand up with the hips and knees fully extended. They must repeat the same process for the knee. Reps must be alternated.  

Team SuperFit Apex 2017 - Workout 1

In 8 minutes

Max Complex (1 Squat Clean + 1 Hang Clean)

Max Rep Muscle Up (I/C2B Pullups, N/Pullups)


 

Rules:  Teams will have five minutes to work up to a max complex.  With the remaining three minutes, teams will complete either max rep ring muscle ups, c2b pullups, or pullups. The workout will be scored as two separate events.  

Clean: The bar must be pulled from the floor.  The athlete must pass through a full squat and finish at the shoulders with the hips and knees fully extended.  The elbows must be in front of the bar.  Hang Cleans:  The bar must start at of below the hip.  The athlete must 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 power clean and/or hang power clean into a front squat is acceptable.

Ring MU:  Athletes must begin with their arms fully extended at the bottom of the movement. They must finish with their arms fully extended before the next rep.  

C2B Pullups:  The chest must make contact with the bar between the collar bones and the sternum.  The arms must be fully extended at the bottom of the movement.  Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.