Wednesday 8-10-16 WOD

Caitlin pleased with her Clean & Jerk at the Starke Games this last weekend.

Wednesday 8-10-16 WOD

CrossFit:

A.
20 Min Build
Hang Squat Clean 3 Sec. pause
Squat Clean (gnd.) 3 Sec. pause
Jerk 3 Sec. pause
+ 3 sec. pause in the finish with feet neutral.

The goal with this workout is not to go heavy but build to a weight that you can control. You should be able to control the weight and have it come down on your own terms rather than bring it down because you are unbalanced or rushing. Holding your receiving positions will also give you time to get a feel of where your weight is positioned at the bottom of your feet and between your feet and make adjustments if needed. If you have problems controlling a light weight then you need to master that before going heavy.

B.
For Time 24-12-6 @ 85/115#
Alternating Back Lunges (front rack position)
T2B
S2OH

Fitness:
A.
15 Min EMOM
8 Double Belll Front Squats 30/50+
10-15 HRPU (# dependant on athlete)
6-8 Strict Chin ups (If using band @ 3121)

B.
For Time 24-12-6 Bells @
Alternating Back Lunges (bells in front rack pos)
Strict hanging leg raise/Anchored sit ups
S2OH