Main Class:
3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)
Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!
Rules:
- One runs 400m while one performs max reps
- Switch after each run
- Full squat clean, bar must touch ground each rep
- Don’t tell your rep count until the end of the WOD
Advanced RX Class:
5 Rounds for time:
9 Hang Squat Cleans (155#/105#)
3 Rope Climbs (15′)
Results
FGB make-up:
Dueling your partner in squat cleans never fails to be a good workout. Not knowing how many reps your partner is getting done while you run is a big motivator to holding onto that bar just a little longer. Squat cleans for the group looked improved today in pre-WOD group practice.
Keys to a Clean (Full Squat):
- Deadlift set-up on the bar
- Engage your traps and keep your back and core tight
- Pull the barbell off the floor with straight arms into an upward shrug and extension
- At the top of the shrug your ankles, knees and hips should all be extended with the bar close to the body
- Quickly and forcefully “pull” yourself under the bar and into a squat
- While pulling under the bar rotate your elbows around the bar
- Bar should land in the rack position with loose fingers and elbows up
- Stand up to complete the lift
In addition to the main WOD we also had a make-up class for those who missed Fight Gone Bad today. Great energy all morning and thanks to those who stuck around to cheer, judge, and help out.
Final episodes of the 2011 Reebok CrossFit Games to be re-aired onESPN2 Monday, October 3 from 9pm-11pm ET (6pm-8pm PT) – video [wmv] [mov]