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“NCC Qualifier 19.3”

"Long and Strong," 2019 Northern California Classic Online Qualifier WOD #3

250 0
  • With a Running Clock in 20 minutes
  • From 0:00-10:00, max distance of:
  • Row
  • Rest 3 minutes
  • From 13:00-20:00, AMRAP of:
  • 5-4-3-2-1 reps of:
  • Squat Cleans (225/155 lb)
  • Ring Muscle-Ups

Athlete starts on the Rower with hands off the paddle. Damper may be set at any position.  The paddle must be put down at the 10:00 mark. Part B begins at the 13:00 mark and continues for 7:00, ending at 20:00.  Athletes must complete 5 reps of Squat Cleans before moving to the Rings for 5 Ring Muscle-Ups.  Once completed, the athlete heads back to the bar for 4 Squat Cleans and 4 Ring Muscle-Ups.  This continues for rounds of 3, 2, and 1. If the athlete completes the workout before the 7:00 cutoff, they go back to the round of 5 and begin again.

There will be two scores for this workout. Score A is the total distance rowed in the first 10 minutes. Score B is the total number of repetitions completed in the 7-minute AMRAP.

Movement Standards

Squat Clean: Bar must start on the ground and travel to the front rack position in one fluid movement.  The lift must pass through a full squat at the bottom with the hip crease clearly below the knee.  The athlete must show control with full extension of the knee and hip.  A Power Clean + Front Squat is not permitted. 

Ring Muscle-Up: The movement starts with arms extended and feet off the ground and is completed with the athlete in support with elbows locked above the Rings.  Athletes must pass through at least a portion of a dip and the feet shouldn’t rise above the Rings.

Scaling Options

With a Running Clock in 17 minutes
From 0:00-10:00, max distance of:
Row

Rest 3 minutes

From 13:00-20:00, AMRAP of:
5-4-3-2-1 reps of:
Squat Cleans (135/95 lb)
Jumping Ring Muscle-Ups


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namesake photo

Background: “Long and Strong” (a.k.a.: “NCC Qualifier 19.3”) was the third of 5 total WODs of the 2019 Northern California Classic “Norcal” Online Qualifier competition.

Norcal Classic is a 3-day event highlighting different aspects of fitness culture and lifestyle in the Northern California region to be held on June 28-30, 2019.

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