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WOD #1

26
Jan

WOD #1

Clean Your Plate

Complex ladder of the following for total weight:

Power Clean

Front Squat

Hang Power Clean

WOD will be scored as the total weight lifted by the athlete throughout the entire ladder

 

Athletes will have 1 minute to work at each weight to complete as many reps of the complex as possible before progressing on to the next weight.  There will be a :30 second transition after each minute of work.  As this is a “complex”, the bar can not be set down between the three movements.  In order to receive credit for the lift, all three movements must be completed prior to bar returning to the ground.

RX (35-50)

Scaled (35-50) &

Rx (50+)

Scaled (50+)

95/65

75/45

55/35

115/85

95/55

65/45

135/105

115/65

75/55

155/115

135/75

85/65

175/125

145/85

95/75

185/145

155/95

105/85

215/155

175/105

115/95

225/175

185/115

125/105

Power Clean – This is a standard Power clean from the ground to the shoulders.  The barbell begins on the ground.  The barbell must come up to the shoulders without the athlete passing through a full squat position.  Hips and knees must be fully extended and the elbows in front of the bar for the rep to be completed. 

Front Squat – From the front rack, the athlete must squat below parallel (crease of hip must pass below the height of the kneecap). Squat is completed when athlete stands up with hips and knees fully extended. 

Hang Power Cleans – This is a standard Power clean with bar starting above the knees and below the waist.The barbell must come up to the shoulders without the athlete passing through a full squat position.  Hips and knees fully must be fully extended and the elbows in front of the bar for the rep to be completed. 

Example

Athlete A is Men’s Rx and completes 5 complexes at 95, 3 complexes at 115, 3 complexes at 135, 2 complexes at 155, 1 complex at 185, 1 complex at 205 and is unable to complete the complex for 225.  Their score would be as follows:

95 x 5 = 475

115 x 3 = 345

135 x 3 = 405

155 x 2 = 310

185 x 1 = 185

205 x 1 = 205

225 x 0 = 0

Total Score for WOD = 1,925

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