Day 78 of the 100-Day Burpee Challenge!
Strength:
20 Minutes to set 1RM on Clean
Post highest successful weight to Comments/LogWOD
Last time we did this was 11June2012 (click here to refresh your memory). If you were here that day, did you get better today? Post it in Comments!
Videos courtesy of San Francisco CrossFit. Kelly Starrett helping Games competitor, Spencer Handel with the front rack position. For today’s Cleans, it is essential your get a good shelf to catch the bar otherwise you’re setting your lift up for failure. Prior to the Strength portion, we’ll team up and do the stretch you see at the 4:10 to 4:50 mark. then….
…We will then move on to the stretch seen at the :51 to 2:09 mark. Another essential piece to receiving the bar successfully is stability at the bottom of your squat. This stretch will help open up those hips to make it happen.
WOD:
For Time:
10!(10.8.7.6.5.4.3.2.1, alternating between):
-Squat Clean (55% of today’s 1RM)
-Bar Facing Burpees
Post time to Comments/LogWOD
Video courtesy of Andre Ager. For the bar facing burpees to count, your feet have to leave the ground and land together. If you watch from the 2:10 mark, Andrea gives a good strategy for consistency on these. You are against a clock, so efficiency will save you time.
Cash Out:
Glute Ham Raise – 4 sets of 15
Video courtesy of CrossFit Paradiso. Quick review on Glute Ham Raise technique. Use a band if needed.
CrossFit Team Offutt Tactical Fitness 