“MFCC Qualifier 20.1”
2020 Master's Fitness Collective Championship Qualifier WOD #1
- With a Running Clock in 8 minutes
- 21-15-9 Power Cleans (115/85 lb)
- 18-15-12 Box Facing Burpee Box Jumps (24/20 in)
- In the remaining time, AMRAP of:
- Bar Muscle-Ups
Athletes must start from a standing position. On the count of 3-2-1-Go! athletes will perform 21 Power Cleans and then 18 Box Facing Burpee Box Jumps. The athlete then moves back to the Barbell for 15 Power Cleans and then back to the Box for 15 Box Facing Burpee Box Jumps. The athlete moves back to the Barbell for the final 9 Power Cleans and then back to the Box for the final 12 Box Facing Burpee Box Jumps.
In the remaining time of the 8-minute clock, perform as many repetitions as possible (AMRAP) of the Bar Muscle-Ups.
Score A is the time on the clock when the last round of Power Cleans and Box Facing Burpee Box Jumps is completed. If work is incomplete, athlete score will be ‘completed reps’ before the 8-minute clock stops. Score B is the total number of Bar Muscle-Ups completed before the 8-minute clock is up.
Power Clean: Barbell starts on the ground with plates and clips on. Once the Barbell is cleaned at the shoulders- elbows must be clearly in front of the Barbell with hips and knees locked out for the rep to be a good rep and before going into the next rep.
Box Facing Burpee Box Jump: These ARE NOT Burpee Box Jump Overs! For the Burpee, chest and thighs must be on the ground at the same time. Step back and step up Burpees are allowed. From there, athletes may jump or step up onto the Box. Both feet must be on the Box at the same time with hips and knees locked out on top of the box for it to be a good rep. Athletes can then either step down or jump down to begin their next rep.
Bar Muscle-Up: The Bar Muscle-Ups begins with the athlete hanging from the Bar. They will pass from the bottom of the Bar, over top of the Bar with the shoulders in front of the plane of the Bar and elbows fully locked out. To string reps together, the athlete must pass through the bottom portion of the kip swing with arms extended before starting into the next rep. Strict Bar Muscle-Ups are allowed. At no point in time during the Bar Muscle-Up may the any part of the foot rise above the Bar, or that will constitute a ‘no rep’. Glide kip is allowed, provided feet do not go above the Bar.
With a Running Clock in 8 minutes
21-15-9 Power Cleans (95/65 lb)
18-15-12 Box Facing Burpee Box Jumps (24/20 in)
In the remaining time, AMRAP of:
About the wod
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