thruster

Team SuperFit Charlotte 2p 2018 - Workout 1

3 Rounds

In 3 minutes complete

100 Double Unders

Max Rep Squat Clean Thrusters

(135/85 RX) (115/75 Int) (95/65 N)




Rules:  At the beginning of each round teams will complete 100 Double Unders. Novice teams will complete 200 singles. With the remaining time of each round, teams will completes as many squat clean thrusters as possible.  The weight will increase each round. Round 2 (155/105 RX) (135/85 Int) (115/75 N).  Round 3 (185/125 RX) (155/105 Int) (135/85 N).  Only one person works at a team.  Teams may switch at any point. Score will be total squat clean thrusters performed.

Squat Clean Thrusters:  The bar must be pulled from the floor each rep with the athlete passing through a full squat (hip crease below the knee) and in one continuous motion, press the barbell overhead, finishing with the hips and knees fully extended with the bar over the body. No jerking will be allowed.  If you pause after performing the squat clean portion and then press overhead, the rep WILL NOT COUNT.  Power cleans into thrusters will be acceptable.

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 DC 2018 - Workout 1

7 Minutes

3RM Thurster


Rules:  The workout will begin with 2 minutes of power cleans (155/105 RX/M) (115/75 N)  Teams will receive 1lb added to their score for each clean. At the two minute mark, teams will have the remaining time for each team member to establish their 3rm thruster.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Power Clean:  The power clean must be pulled from the floor and finish with the hips and knees fully extended and the elbows in front of the bar.  A full squat is not require. A deadlift to a hang power clean is acceptable.



Team SuperFit Apex 2017 - Workout 2

For time:

11 Minute Cap

30 Thrusters (135/85 RX) (115/75 Int) (95/65 - N)

3K Assault Bike

30 Thrusters (135/85 RX) (115/75 Int) (95/65 - N)


 

Rules:  Teams will have 11 minutes to complete the workout.  Teams will receive a one second penalty for each rep not completed within the time cap.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Assault Bike:  Athletes must stay on the bike until 3K is reached on the monitor.