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Open Gym or 11.2/11.3

DATE: Thursday, February 16, 2017

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SWOD:
OPEN WOD 11.2
5 MIN AMRAP:
SQ. CL + JRK
165/110
MASTERS 55+/TEENS
135/75
 Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
METCON:
OPEN WOD 11.2 
15 MIN AMRAP:
9X DL 155/100
12X Pushups
15x BJ 24/20
Masters 55+/ Teens 145/90
DESCRIPTION
Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.
Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
UPDATES/EVENTS

 

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