Choose:
“Badger” : In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
3 Rounds For Time:
30 Squat Cleans (95#/65#)
30 Pull-ups
800m Run
or
For Time:
30 Squat Cleans (95#/65#)
30 Pull-ups
400m Run
20 Squat Cleans
20 Pull-ups
400m Run
10 Squat Cleans
10 Pull-ups
400m Run
Results
View this photo
View this photo
Zach pulls and Rona cleans:
Notes:
CrossFit Kids power clean box jump workout at the Arnold Sport Festival – video [wmv] [mov]
Woo Hoo and Congrats! (Or Wool Hoot and Contests!) to Cristin for hitting her 100th WOD last week and joining the club. Also Amanda and Cristin got Double-Unders last week, and Steph did her first WOD with RX’d pull-ups today! If I missed other random acts of awesomeness then let us know and post a comment.
Coaching Tip: The Power Clean with Coach Jeremy D.
- Setup: Begin in a deadlift stance with shoulder width stance, weight on heels, toes slightly out, and hips above the knees
- 1st Pull: Chest up, flat back. Pull slow off the floor and send your knees back
- 2nd pull: Explode past the knees and brush the bar off the front of the mid-thighs while shrugging up and extending your hips forward (arms are straight and do not excessively “bang” or “bounce” the barbell out front)
- 3rd pull: Jump, shrug and pull under the bar to land on the heels in a partial squat with the bar in the rack position. Elbows rotate around the bar and finish high (parallel to ground)
- Stand tall with the bar in the front rack before lowering the barbell
- Practice with an empty bar. Excessively.