WOD # 2 “Top Heavy” (6 minute Cap) Max Weight Complex 1- Deadlift 2- Hang Cleans 2- Shoulder to Overhead Team works to a max weight complex. There will be only (1) 45# barbell. Once max weight is obtained for each teammate, hang cleans (of max weight) for points can be done as a tie breaker. If the first teammate wishes to do the hang cleans, then weight must be returned to his/her max weight. All barbells must be controlled to the shoulder and guided to the ground, or else it will be counted as a “no rep”. Video for WOD - 2 youtu.be/G9DLW7g5IFs Deadlift Starting at the floor, the athletes begin with their hands placed outside of the knees and onto the barbell. The barbell is lifted until the hips and knees reach full extension. Hang Cleans Each repetition must start from the hang and must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted. Shoulder to Overhead Athletes begin with the barbell on shoulders at full extension of hips, knees, ankles and end with the weight fully extended over the center of the body with the feet in line and elbows, shoulders, hips, and knees must be fully extended. A shoulder press, push press, or jerk may be used.
Posted on: Thu, 27 Nov 2014 08:17:41 +0000
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