CrossFit – Wed, Nov 16

Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

No Squatting – Crisp Power Clean position

Clean Pull + Power Clean (6x 1 (1+1))
From ground Perform prescribed number of clean pull(s) return back to ground and perform prescribed number of power cleans

reaching 100%+ at 6th set

Pre-MetCon Warm-up

2 Sets:
250m Row (moderate)
15 Banded Good Mornings
5 Single Arm Suitecase Dumbbell Deadlift (each side) (Light)
4 Single Arm Dumbbell Thruster (each side) (Light)
3 Single Arm Dumbbell Power Clean (each side) (Light)
Build to all barbell weights.

1 Set (at workout pace):
5 Deadlifts (at workout weight)
4 Shoulder to Overhead (at workout weight)
3 Front Squats (at workout weight)
2 Power Cleans (at workout weight)
1 Thrusters (at workout weight)

Chip Chip Chip Chop (Time)

50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)