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3 Rep Max Clean Ladder
3-rep Clean every 30 seconds with progressively heavier barbells.
Athletes will be ranked by the weight of their heaviest successful 3-rep clean. Partial reps will be awarded for each additional deadlift completed at the station the clean was not successful. Should the athlete successfully complete the ladder they may perform deadlifts in the remaining time for points.
Women’s Weights (pounds) – 65, 75, 85, 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180.
Men’s Weights (pounds) – 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
CLEAN: The barbell must start on the ground, with your hands on the barbell. The top of the clean is reached when the barbell is in the rack position, with your elbows in front of the bar and with your knees and hips fully extended with each rep. Whatever depth squat you need to achieve the finish position of the clean is fine. Your barbell must touch the ground between each repetition with your hands remaining on the bar. No bouncing of the bar for reps is permitted. Squat clean, Power clean, Split Clean are all permitted. The 3rd completed clean may be dropped after judge awards rep.
DEADLIFT: Partial reps will be awarded for each additional deadlift completed at the station the clean was not successful. At the top of the deadlift your knees and hips are fully extended with shoulders behind the bar. No bouncing the barbell.
Both teammates successful clean weight is combined for overall team ranking. Deadlift reps are to determine tie-breakers.
Team Row for max meters
Team will row for 2 minutes max meters. Each partner rows 1 minute each before performing WOD 3.
Team will row for 2 minutes max meters. Each partner rows 1 minute each again right after WOD 3.
Each team will have one rower. Partner 1 begins seated on the rower. Damper setting and foot placement is up to the athlete. Athlete may not touch the handles until 3-2-1 go. Athlete 1 has 1 minute to row for max meters. Athlete 2 will row at the 1 -minute mark for the remaining minute. 2 minutes total.
Meters from Row 1 + Row 2 = Max meters.
5 Min AMRAP- Double-under/ Dead-lift
Immediately following the first 2 minute team row in WOD 2,
Team will perform a 5-minute AMRAP of:
25 Double unders
5 Dead-lifts 275/185lbs
Only 1 teammate moves at a time, alternating rounds.
5 Dead-lifts 185/135lbs
Each team will have two barbells and jump ropes. (Please consider bringing your own jumprope)
DOUBLE UNDERS: The rope must pass under your feet twice in a single jump. Landing on the rope or one foot through is a no rep.
DEADLIFT: At the top of the deadlift your knees and hips are fully extended with shoulders behind the bar. No bouncing the barbell.
SCALED DIVISION: Single jumps are allowed in the scaled division. Athlete must successfully pass rope under feet in one jump. Landing on the rope or one foot through is a no rep.
Team earns points for the most rounds completed plus every completed additional repetition.
Time Cap: 20 minutes
3 Round for time of:
400 meter team run
90 Box jumps 24”
60 Wall balls 14lb 11ft/9ft
30 Pull ups
Team runs 400 meters together. Only one teammate works at a time on the movements. Team partitions reps however they want.
Scaled Division: 20” box
Each team will have one 24” box and one 14lb wall ball.
Both teammates must complete the run together before moving onto box jumps.
BOX JUMP: Both feet must leave the ground at the same time and land on the box at the same time. Full knee and hip extension must be achieved on top of the box for a rep to count. This is a controlled movement on top of the box.
Scaled Division may perform step ups.
WALL BALL: Squat depth is hip crease below the top of the knee. The wall ball must hit the target for the rep to count. Scaled men’s height is 10ft and women’s height is 9ft.
PULL UPS: Full chin over the horizontal plane of the bar and arms must come to complete extension at the bottom of the movement. Strict, kipping, butterfly are all permitted. Scaled division will perform jumping pull ups from a box.
Fastest time and/or most rounds + reps completed.
WOD 5: Floater
(to be completed between 9am-2pm)
Both teammates working at the same time-
1 minute max rep burpees with weight vest (20lb/10lbs), then
1 minute max distance farmer’s carry with weight vest (20lb/10lbs) 175/105lbs each handle.
Scaled Division: farmer’s carry 135/75lbs each handle.
WEIGHTED BURPEES: Chest must touch the ground at the bottom of the burpee. Athlete must jump so both feet leave the ground and clap overhead.
FARMER’S CARRY: Athletes will deadlift and walk with a handle in each hand. They have 1 minute to farmer carry weight max distance. You may not bounce the weight to gain distance.