CrossFit Love – CrossFit
Warm-up (No Measure)
Dynamic and barbell warm up with coach
Speed. Under. The Bar. (1 Tall Squat Clean, 2 Hang Squat Cleans)
4 Minute EMOM followed by 1 minute rest
Tall Squat Clean – focus is “pulling” yourself under the bar from a maximally extended position. SHRUG, into a violent “drop” in hole. Focus here is speed of elbows, & keeping bar TIGHT to body. Need some speed here peeps!!! Keep light, but enough weight to challenge the movement. Emphasis on SPEED SPEED SPEED.
Put it Together (1 Squat Clean, 1 Hang Power, 1 Jerk )
8 Minute EMOM
Focus here is on patient to hip, quick contact, quick pull under.
30 Never Felt So Good (Time)
30 Power Cleans @95/65
30 Wall Balls
Rx+ = 145/100