Increase power, speed & wake up – Tue 1.10.17

 In W.O.D.

Strength:  Clean Pulls 3-3-3-3-3

The Clean Pull begins in the same manner as the Clean or the Deadlift (for some). You bend at the waist, keeping your back flat, grab the bar, pull it up, clearing your kneecaps, and begin to accelerate it. As you become more vertical, you drive your hips forward and meet the bar at the mid-thigh level. Then, you pop into triple extension (hips forward, knees back, and up on your toes). At the peak of the triple extension, the bar moves at maximum speed, and you shrug powerfully.  Great for increasing strength, power, speed….or just waking yourself up at 5 AM!

Conditioning: As many rounds as possible for 14:00:
– 8 Push Press (Performance: 165/105#, Fitness: 135/85#, Health: As heavy as possible)
– 8 one-arm KB Swings, russian– LT  (Performance: + 53/35#, Fitness: 53/35#, Health: AHAP)
– 8 one-arm KB Swings, russian– RT (Performance: + 53/35#, Fitness: 53/35#, Health: AHAP)
– 8 Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health: As high as possible)


*Optional Strength:  Wendler Week 2 Day 2:

– Deadlift
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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