FIRST WOD IS FREE!

Every Sunday, 1PM

April 22, 2019

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Skill

EMOM for 10 Minutes

1 power clean

The barbell is back! We’re working on a simple weightlifting movement in today’s skill work.  You will have ten opportunities to work up to a strong effort power clean.  Start by pulling the bar off of the floor with the hips low and your chest up.  After the bar passes your knees aggressively open the hips to create vertical drive on the bar.  Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up.  Do your best to hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number.  If you are new to the lift keep the load in the light to moderate range rather than increasing to max effort.

WOD

5 rounds of 30 seconds on 30 seconds off at each station

Kettlebell swing 32/24 kg
Two arm dumbbell front rack walking lunge steps 50/35 lb
Push-ups

Workout notes

We have fifteen minutes on the clock for today’s workout.  There will be five opportunities for reps for all three stations.  We’ll have an interval timer set at thirty seconds with an equal amount of work and rest. Do your best to work through most of each thirty second work period and use the rest interval to recover and transition to the next station.  The movements in this workout are chosen to compliment each other so you can keep the intensity high and work most if not all of each work period.  Your score for this workout will be your total reps for all work periods.

© CrossFit Davis, LLC, 2018