Strength WOD:
Power Clean
1/1/1/1/1
Checkout WOD immediately after:
4 Rounds for Time:
7 Power Clean (50% of 1RM)
10 Lateral Jump Burpees
Results (SC denotes Squat Clean)
Mark PR’s:
Fun with Lateral Burpees:
Today was an emphasis on the clean, specifically the power clean. This movement is essential to learn and improve as it’s integral to so many movements in CrossFit that we do. A good clean lays the foundation for progressing through so many other more advanced skills or movements, as it’s the easiest way to get weight from the ground up to a rack position to press or squat with it.
Attention: Watch this video on the power clean from Jon Gilson of Again Faster for some great tips on set-up, technique and coaching tips. Believe me all of us can take something valuable from this video to improve our clean:
The Power Clean from Patrick Cummings on Vimeo.
Notes:
Justin and Ashley (CF’ers from Central Washington) dropped in today for some cleans. Great to have them in and props to Justin for a 235 Squat Clean!
Saturday class schedule change alert: One formal time at 1000; waves if needed. There will be no 11am slot! This is for the next couple weeks due to everyone’s summer plans and light attendance at 11am.