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Strength:
Power Clean (165/115)
2 reps, Every Minute On the Minute for 10 minutes
Post successful rounds to comments/www.logwod.com If you scale, put that to comments to and make sure you put it in comments in logwod or in your log book.
http://www.youtube.com/watch?v=mCUmi2oqlvA
Video courtesy of CrossFit HQ. Two things to remember when doing these today. SPEED! Watch as Sage begins her lift, there is a deliberate pace until she hits that power position/trigger position, then the bar EXPLODES up into the rack. That’s how these reps should go today. The weight should be heavy enough to make you work, but your speed should pick up through the lift. If you need to scale, do so to allow that EXPLOSIVENESS to happen. I’d rather you lighten the weight and get that speed rather than go heavier and move slow.
Also, notice the open hands that are allowing her to catch the bar in the rack position. Far too often I see athletes trying to death grip the bar once it gets up to shoulder level. Unless you have world-class flexibility, you won;t be able to maintain high elbows, meaning not enough of a rack for the bar to land on. As soon as you begin to whip the elbows, open your hands to allow the elbows to come all the way through. Not doing this leads to either leaning far too forward to catch the bar, or sticking your ribs out, bascally doing a limbo to cahtch the bar. Neither option is good for your back.. Save your back, get the bar in your rack!
WOD:
4 Rounds For Time:
1 thruster (135/95)
1 strict pullup
3 thruster
3 strict pullup
5 thruster
5 strict pullup
Post Time to comments/www.logwod.com
Thrusters will start from the ground, so yes, you can squat clean into the first thruster. We the coaches will watch you clean the weight and perform 1-2 thrusters prior to the WOD with the weight you want to use. You should be able to perform those 1-2 reps demonstrating control and power. If that is not the case, you will scale.
Extra Credit:
2x Farmer’s walk w/KB as heavy as possible, as far as possible.
So, pick up KBs, walk until you can’t. Shake it out, turn around, pick up KBs and walk back
Do this sequence twice
Cash Out:
Glute Ham Raise
4 sets of max reps
Video courtesy of Paradiso CrossFit. Just in case you haven’t done glute ham raises recently. For scaling, use a band.
CrossFit Team Offutt Tactical Fitness 