45 Chris Dr
Kingsland GA 31548
Email: crossfitcamdendave@yahoo.com

MONDAY WOD

February 14, 2016

Normal schedule………

10 min work on the Clean Pull-

(deadlift weight to just above the knee and pause. Continue the clean pull insuring you are in your heels. Open hip meeting the hip and bar simultaiiously at full extension and shrug.)

10 min work on the Tall Clean-

With the bar in the high hang, reach full extension but with heels flat on the ground.  shrug as high as possible and pause. Then as fast as you can drop into the squat clean. You may come on to your toes. Don’t worry about weight only speed

Rest then

AMRAP 4 min:

30 Lateral Barbell Burpees, Max hang squat cleans(95/65) in Remaining Time
Rest 4:00

AMRAP 4 min:

20 Lateral Barbell Burpees, Max full squat cleans (135/95) in Remaining Time
Rest 4:00

AMRAP 4 min:

10 Lateral Barbell Burpees, Max full squat cleans (165/115) in Remaining Time

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text