Warm Up
Grass Drills
Med Ball Clean progressions
WOD
21-18-15-12-9-6-3
Power Clean 95lb/65lb
Sit-ups
Back Extensions "Superman's"
For time complete reps for each exercise.
On the Power clean concentrate on a big shrug and quickly getting under the bar to a solid rack position. Avoid curling the bar.
"The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement. The reason the clean is so critical to sports performance training is that it is a scalable way to develop power."
CrossFit Journal Issue 48 - August 2006 The Power Clean - Mark Rippetoe
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Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
2 comments:
M/46/178/5'8
As RX'd
15:30
This was an attention getter!! Have to concentrate on the pull and not curling the bar. Wags thanks for the training que! Chris, great job coaching and keeping me honest.
M/57/220/6'1
65# 12:00
Great WOD. Got to remember not to let the back go on the later reps. MAINTAIN FORM.
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