Archive for March 1, 2012

Friday 20120302 Open Workout

Posted: March 1, 2012 by totactfit01 in Uncategorized
8

Skill/Strength:

Hang Clean technique

Areas we will focus on in warming up(using an empty bar) are

-Getting used to the rack position (plus some front squats)

-Doing a muscle clean(from the hang)

-Hang Scarecrow (elbows high) clean

-Tall Hang clean (no dip/drive)

-Hang power clean(dip/drive)

Finally, Hang squat clean

Another vid courtesy of Coach Rip.  Although he’s showing full power cleans, hang power cleans help establish the aiming point

 

WOD:

For Time

15,12,9,6,3

Ring push ups

Hang squat clean (115/75)

Alternate exercises: 15 Ring push ups, 15 Hang Squat Cleans, 12 Ring Push Ups,…ect

Record time and thoughts to comments/www.logwod.com

Cash Out:

Lat stretch band

Roll out back

A pic of our most recent on-ramp grads (minus the four who tested out on Tuesday).  Congrats guys!  And welcome to the family!