September 1 2012

We saw a lot of Power Clean PB’s today and a big improvement in technique. In the words of Coach Burgener “When the elbows bend the power ends”. Check our resources page for a breakdown of the Clean.

Strength: Clean Progression*

*Done successively, ie: 2 d/l to shrug then 2 D/l to high pull then 2 power cleans = one set, add weight each set if possible

Deadlift to shrug 2 2 2 2

Deadlift to high pull 2 2 2 2

Power Clean 2 2 2 2

WOD: Modified from CrossFit Anacapa

1 TGU right two push jerks at the top of the movement

1 TGU left two push jerks at the top of the movement

20 double unders

AMRAP 15 minutes

 

 

 


Comments

  • Andrew — September 1, 2012

    cleans 70,80,*,90kg
    Rxd 10 rounds 8 reps

  • genice — September 1, 2012

    The lone ranger, awesome!!

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