Complete as many rounds/reps as possible in 12 minutes, of;
- 6 Power cleans (Women-35kg / Men-50kg)
- 4 Push press (Women-35kg / Men-50kg)
- 10 Toes to bar
Scores can be submitted from 9am on Monday 9th April via a google document, a link will be posted up on the website!
Only total reps should be submitted – 1 round = 20 reps
For example in 12 minutes, if you complete 7 rounds, 6 cleans and 1 shoulder to overhead your score will be; 147
- Barbell loaded with the appropriate weight
- Pull-up bar
The barbell can be loaded with the recommended weight before the workout starts.
A barbell rack cannot be used
The athlete must not touch or reach for the bar until ‘Go’, i.e 3, 2, 1 GO
In true CrossFit style ’Every Rep Counts’, points are given to each rep completed.
The barbell must go from the ground to the shoulders either as a muscle clean, power clean, squat clean or split clean.
At the bottom position on each repetition the barbell must make contact with the ground. Touch and go is permitted but the bar cannot be bounced. If the bar is dropped the bar must come to a complete stop before the next repetition can be started.
At the top position of the movement the barbell must be resting on the shoulder with the elbows in front of the bar.
SHOULDER TO OVERHEAD
The shoulder to overhead can be completed as either a shoulder press, push press, push jerk or split jerk.
The movement can be started immediately after the last clean or from the ground, a rack cannot be used.
At the start and the bottom of the movement the bar must make contact with the shoulders. At the top of the movement the knees, hip and arms must be fully extended with the bar in-line with mid-foot and the feet together.
TOES TO BAR
The athlete must go from a hanging position to the feet touching the pull-up bar.
At the bottom position the arms and hips must be fully extended.
At the top of the position the feet must make contact with the bar at some point.