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“NCC Qualifier 19.5”

"8 Heavy Reps," 2019 Northern California Classic Online Qualifier WOD #5

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  • For Load in 7 minutes
  • 3 rep max Thrusters
  • 5 rep max Deadlifts

The workout begins with a single, unloaded Barbell. Athletes must add their own weights, but may do so in any way during the 7:00 clock to achieve the 3 rep max Thruster and 5 rep max Deadlift.  The lifts do not need to be performed in any particular order.  Only the heaviest 3 rep max and heaviest 5 rep max will be counted towards the athlete’s final score.

Score is the total poundage between the two max efforts.  

Movement Standards

Thruster: Bar must start on the ground.  No squat racks or thrid party assistance allowed.  The athlete must pass through a Front Squat where the hip crease clearly drops below the knee, and then come to full extension with the Bar pressed overhead with control.  No re-dipping, or jerking, under the Bar is permitted. 

Deadlift: Bar must start on the ground with the grip outside the knees.  The rep is completed when the athlete lifts the Bar from the ground to the hang position and has fully extended their knees and hips.  Sumo style deadlifting is not permitted.  


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Background: “8 Heavy Reps” (a.k.a.: “NCC Qualifier 19.5”) was the last 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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