clean then squat – Mon 1.09.17

 In W.O.D.

Strength: Back Squat 3-3-3-3-3

Conditioning:  5 rounds for time:
– 5 Power Cleans (Performance: 185/135#, Fitness: 135/85#, Health: 95/55#)
– 7 Front Squats (same)
– 9 Pull Ups (Performance: strict, Fitness: Kip (no butterfly), Health: Ring Rows or Jumping w/ focus on full kipping motion)*

*No bands for the Pull Ups.

Go fast! This workout, should be seen as sprints.  The slowest portion possibly is the pull ups.  But your barbell weight should be slightly difficult, but you should able to perform power cleans and front squats without putting the bar down for at least 3 of the 5 rounds.


*Optional Strength:  Wendler Week 2 Day 1:

– Back Squat
70% x 3
80% x 3
90% x 3+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form).


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The CrossFit Open is only weeks away.  CrossFit Open 2017 registration begins January 12.  Click HERE for more information.  For those interested, we are going to form a team.  For those not-so-interested, we are still going to program the Open workout for the entire gym.  We do this for several reasons.  1) so we can remain a community and do it together.  2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!

The Open is Fun!  And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him!  If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!

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