NRCF Heartbreaker In-House Competition

A)

-0 To 9 Min-

9 AMRAP

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

B)

-9 To 15 Min-

Build To A Max

Deadlift + Hang Power Clean + Push Jerk

Rx:

#155/105

Scaled:

#115/75

PART A: At 3,2,1 Go the first partner will start on their round of "DT". Once they finish a full round, they will tag their teammate in. Only one partner can work at a time and you cannot switch until a full round is completed. Once the 9 minutes is up, you will immediately move onto part B. Your score will be how many rounds and reps you completed in the time alotted. 

PART B: Once the clock hits 9:00, you will have until 15:00 to build to a max lift of 1 Deadlift + 1 Hang Clean + 1 Push Jerk. You may not set the barbell down during the lift. It must be unbroken. You and your partner can attempt lifts in any order you would like. Your score will be both successful weights combined. 

A)

-0 To 9 Min-

9 AMRAP

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

B)

-9 To 15 Min-

Build To A Max

Deadlift + Hang Power Clean + Push Jerk

Rx:

#155/105

Scaled:

#115/75

PART A: At 3,2,1 Go the first partner will start on their round of "DT". Once they finish a full round, they will tag their teammate in. Only one partner can work at a time and you cannot switch until a full round is completed. Once the 9 minutes is up, you will immediately move onto part B. Your score will be how many rounds and reps you completed in the time alotted. 

PART B: Once the clock hits 9:00, you will have until 15:00 to build to a max lift of 1 Deadlift + 1 Hang Clean + 1 Push Jerk. You may not set the barbell down during the lift. It must be unbroken. You and your partner can attempt lifts in any order you would like. Your score will be both successful weights combined. 

For Time

21-15-9

Synchro Burpees Over Bar

15-12-9

Synchro Squat Clean Thrusters

Rx: #135/95

Scaled: #95/65

Both partners work at the same time and must synchronize both movements.

Both athletes must be be on the floor at the same time for Burpees Over Bar to be considered a good rep. Both athletes must jump with a two foot take off, but will not need to be synchronized in their jump. 

Both athletes must be locked out overhead at the same time for Squat Clean Thrusters to be considered a good rep. 

For Time

75 Cal Echo Bike

150 Wall Balls

300 Double Unders

*Every 3 Min Complete 15 Pull Ups

(Including at Zero)

Rx:

Wall Balls are #20/14

Scaled:

Wall Balls are #14/10

Single Unders

Jumping Pull Ups

At 3,2,1 GO your team must complete 15 pull-ups before starting on the Echo Bike calories. And every 3 minutes until the workout is completed you will return to the pull-up bar for your 15 reps.

Athletes can split up the reps any way that they'd like, but only one athlete can work at a time. You cannot move onto the next movement until you've completed all reps of the previous movement.