CrossFit in South Jersey


Today we are going to power clean in a similar structure as last week but the percentages are going up a bit. Make sure we are still focused on proper form (getting tall and landing with our feet in our squat position NOT in a star fish). Today's drill focus is going to be on two fold; the landing and the rack position. I want you to work on getting your elbows around the bar as fast as you can to secure the bar in the front rack position. Every 90 Seconds x 10 Sets (15 Minutes) 1; 50% x 3 reps 2; 65% x 3 reps 3 - 10; 75% x 2 reps

Power Clean (50%x3, 65% x 3, 8x2@75%)

Metcon (5 Rounds for time)

Every 3:00 x 5 Sets @ Max Effort: (15 Minutes) 5 TnG Power Clean, Moderate 5 Lateral Burpee Over the Barbelll 100' Sled Push - AFAP

Extra Work

A.1: Lateral Banded Walk (4x50'/side, rest 30 seconds)

A.2: Arch Hold (Time)

4x60 seconds, rest 60 seconds

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