Strength WOD:
Complete the following for load every two minutes for 14 minutes:
1 Clean (Squat) + 2 Push Jerks
* Post loads, Clean must be followed by 2 Push Jerks before putting bar down.
** No split jerks or power cleans
Conditioning WOD:
3 Rounds for Time:
12 Front Squats (135#/95#)
12 Burpee Pull-ups
Results
View this photo
View this photo
This is a great shrug and full extension on the clean.
Coach Jeremy – So hot right now:
I’ve always wanted to program burpee pull-ups but coming up with a reasonable way to scale them kept me from using them. I don’t like doing all burpees first and then all pull-ups and we don’t have a ton of space for alternate types of set-ups. Keeping it simple with a burpee to a jumping pull-up each rep allows for the same movement along with the ability to lower the box to get closer to an actual pull-up as you get stronger. Expect to see these more often.
“Getting Ready for 2013: Annie and Rich” CrossFit Games
