WOD Tuesday November 6th

The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym!

Warm up: 500 Meter Row, Empty bar Clean and Jerk Work

1. Warm up your Clean and Jerk.

2. The Fittest 2018 Qualifier Workout 2:

On a 12 Minute Running Clock:

PART A: Every minute on the Minute for 5 Minutes (Minutes 0:00, 1:00, 2:00, 3:00, 4:00):

Every minute on the minute do 1 Clean & Jerk, Then in the remainder of the minute accumulate as many Calories on the Rower as possible. 

PART B: Minutes 5:00-12:00:

7 Minutes to Find a One-Rep-Max Clean & Jerk. 

Part A – You must use a Concept 2 Rower when completing this Workout. At the start of 3, 2, 1 GO do 1 Clean & Jerk at proscribed weight, Then Row for Calories in the remainder of the minute, At the 1 minute mark hop off the Rower and do 1 Clean & Jerk, Then Row for Calories, Continue this until the 5 minutes is up. Your Rower can stay on throughout the 5 minutes and just be adding Calories. 

Weights for Part A:

RX Male: 205

RX Female: 123

Intermediate Male: 185

Intermediate Female: 113

Scaled Male: 155

Scaled Female: 83

Beginner Male: 95

Beginner Female: 63

Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet. 

*For all Workouts Women’s bars are 33lb when empty*

Part B – At the 5 minute mark you can begin doing your max Clean & Jerk. You can add weights to your bar used for Part A. You can take as many attempts as you would like in the 7 minutes. The Rep must be Completed within the 7 minute time frame to count.

Score: There are Two Scores for this Workout. Part A = Total Calories Rowed in the 5 minutes. Part B = Heaviest Weight Lifted. 

Standards for a Clean & Jerk: You can do a Power Clean or Full Clean, a Push Jerk or Split Jerk, even a Strict Press or Push Press is fine. The bar must leave the floor at the beginning of the rep, make contact with the shoulders and then at the completion of the press the knees, hips, elbows must be locked out with feet under shoulders.

 

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