*2 Components: Deadlift Max/Clean Jerk Max
*One Partner has 3 minutes to find Deadlift Max.
*Other Partner then has 3 minutes to find Clean & Jerk Max.


CLICK HERE DOWNLOAD AND PRINT THESE INSTRUCTIONS: AOIB Strength Announcement


Caps:
MEN
— DL = 375#
— C&J = 250#


 

WOMEN
— DL = 275#
— C&J = 135#


 

*If cap is met in under 3 minutes, team member may use remaining time to complete as many Handstand Push-Ups as possible.
— ONE REP = 10 pounds


 

SCORING: TOTAL weights for both lift maxes plus any additional weight earned from Handstand Push-Ups.


 

FORM STANDARDS THAT MUST BE MET:

*DEADLIFT – Barbell starts on ground. It is lifted until both hips and knees reach FULL EXTENSION and shoulders must end behind the bar.

You can view form standards here:


Source: http://games.crossfit.com/workouts/regionals-individual

*CLEAN & JERK – Barbell begins on ground. Any form of clean may be used to get barbell off ground. May adjust position of barbell before jerk. Any form of press may be used to lift Barbell from shoulder to overhead so long as Elbow, shoulder, hips and knees are fully extended/locked out and bar finishes directly over the body with feet in line.


Source: http://games.crossfit.com/article/open-workout-134-announced

*HANDSTAND PUSH-UP – Movement begins top of handstand with arms fully locked out and the heels on the wall. At the bottom of each rep, head touches the ground. Top of each rep, arms return to fully locked out w/ heels on wall. Kipping is allowed.

Source: http://games.crossfit.com/workouts/regionals-individual

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