FIRST WOD IS FREE!

Every Sunday, 1PM

November 15, 2018

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Skill

EMOM for 10 minutes

1 squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your one rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

3 Rounds with one minute on each station

front squats 135/95 lb
rest
pull-ups
rest
power cleans 135/95 lb
rest

Workout notes

Today we have another interval style workout on the menu! In this workout you will have a 1:1 work: rest ratio for each station.  Because we’re resting after each movement you have the opportunity to keep the intensity higher than you normally would during an AMRAP or for time workout.  Try to use as much of the minute to work as possible knowing that you have a minute of rest after each work period. Your score for the workout will be the total number of reps you accumulate after all nine work periods.  Choose a weight on the barbell and appropriate scaling option for pull-ups so that you can work for more of the minute than you rest.  You will only have one barbell for this workout so if front squats are tough for you then your power clean may end up being fairly light and vice versa. Choose your weight based on your weaker movement of the two.  If classes are large we’ll partner up and one partner will work while the other rests.

© CrossFit Davis, LLC, 2018