CrossFit – Tue, Jan 3
Warm-up
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position
Burgener Warm Up Clean
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
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
Strength
Hang Power Clean (EMOM 10 x 2)
EMOM for 10 minutes perform 2 hang power cleans.
Build up in weight each set.
Work up to a 8.5/10 RPE