18 August 09
Tuesday
Warm up
3 rounds of 10-15 reps
Pullups
Rockers
Back extensions
Overhead squats
Test Week
Day Two
For Time:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Finish with 10 minutes of stretching.
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7 comments:
Haven't done the WOD yet but I will use a quote from Hound, "I hate Crossfit."
Kate
Don't fret Kate there will much more to hate about CF by the end of the week. Michael
Mike,
just so it's official, are these squat cleans or power cleans?
Andrea
Squat cleans MP
WOD:23:20 MP
Did this one today, I am a day behind everyone. I sucked this one up. It was terrible! I think my time was 58: something. Definitely some room for improvement here. Do you have any drills to help with the squat clean? I can not, for whatever reason, drop under the bar. So each squat clean consisted of a power clean and a front squat. Thanks
Andrea
Andrea, During next few strength cycles do squat cleans, and practice hang squat cleans during your warm-ups with light weight and focus on speed and jamming the elbows under the bar. It will take a little while, but eventually you'll get your timming and these will feel more comfortable than a power clean. Hope this helps.MP
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