Workout of the Day

WOD-11.04.12. “MANC GAMES QUALIFIER WOD 2”

Warm up

Run 800m

Junk Yard Dog

Power Clean Tekkers

WOD

Complete as many rounds/reps as possible in 12 minutes, of;

  • 6 Power cleans (Women-35kg / Men-50kg)
  • 4 Push press (Women-35kg / Men-50kg)
  • 10 Toes to bar

For those competing in the qualifier you guys cant take a handful of bars n bumpers to the new box in order to use the pull up frame. If your not competing then you can stay in the box and sub T2B for Ab mat sit ups/V-sits. Remember only people competing can go across the road, I want a limited amount of people in there as its still not set up.It will be soon though 😉

PLEASE REMEMBER TO TAKE ANY PERSONAL KIT FROM THE SHELVES, ANYTHING LEFT AFTER FRIDAY WILL GO IN A LOST PROPERTY BOX. ONCE WERE SETTLED ACROSS THE ROOM MORE STORAGE SPACE WILL BE PROVIDED 🙂

Movement standards

The barbell can be loaded with the recommended weight before the workout starts.

A barbell rack cannot be used

The athlete must not touch or reach for the bar until ‘Go’,  i.e 3, 2, 1 GO

In true CrossFit style ’Every Rep Counts’, points are given to each rep completed.

CLEAN

The barbell must go from the ground to the shoulders either as a muscle clean, power clean, squat clean or split clean.

At the bottom position on each repetition the barbell must make contact with the ground. Touch and go is permitted but the bar cannot be bounced. If the bar is dropped the bar must come to a complete stop before the next repetition can be started.

At the top position of the movement the barbell must be resting on the shoulder with the elbows in front of the bar.

SHOULDER TO OVERHEAD

The shoulder to overhead can be completed as either a shoulder press, push press, push jerk or split jerk.

The movement can be started immediately after the last clean or from the ground, a rack cannot be used.

At the start and the bottom of the movement the bar must make contact with the shoulders. At the top of the movement the knees, hip and arms must be fully extended with the bar in-line with mid-foot and the feet together.

TOES TO BAR

The athlete must go from a hanging position to the feet touching the pull-up bar.

At the bottom position the arms and hips must be fully extended.

At the top of the position the feet must make contact with the bar at some point.

 

Pretty cool video

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