WOD 9.3.13

CrossFit FMS WOD:

Look at the positions in the squat clean shown above. What positions do you struggle to hit? The middle left shows full hip extension with straight arms. Do you do that? What about the next picture shows the athlete keeping the bar so close that it is literally pulling up his shirt. Do you keep the bar close?

Look at the positions in the squat clean shown above. What positions do you struggle to hit? The middle left shows full hip extension with straight arms. Do you do that? What about the next picture shows the athlete keeping the bar so close that it is literally pulling up his shirt. Do you keep the bar close? 

Warm-Up:

1.) 4 minute AMRAP:

  • 30 singles
  • 5 burpees

2.) Squat clean progressions

3.) Squat cleans:

  • 5 with an empty barbell
  • 5 at a light load

WOD:

1.) Squat Clean: 5×5

2.) 8 minute AMRAP:

  • 15 front squats (135/95)
  • 30 deadlifts (135/95)
  • 45 lateral bar hops

After Party: 

  • Lying shoulder stretch: 3:00
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