OMFG, to quote a few Crossfitters on this site! BUY-IN: bike 2km, 5 x 45# C&J. 5 Rounds: 5 Overhead Squats (135/95, or scale as necessary) 10 Box Jumps (Must jump for Rx) 24/20. Squat clean Strict pull-up. Workout of the Day (WOD) A. Squat Clean Complex: In 15 minutes complete 7 sets increasing weight of this complex form 50% to no more than 80% of 1RM Clean. 15 Front Squats (95/65) 30 Bar Muscle-Ups. 3 Rounds [12 Minute Time Cap] 10 Squat Clean (m = 65/95/135, w = 45/65/95) 20/15 Cal Row Squat cleans should be dropped from the top, no touch and go. WOD "4th Down" 10:00 EMOM hang squat clean + squat clean build each minute at 13:00 on the clock 60 wall balls for time. 15 Dumbbell Hang Squat Clean … If you are proficient at toes to bar, do 12/10/8 sets. Form was good. Start with the feet hip width apart and the dumbbells at the knees with the hips back. Burpees and Rower…Deadly combination! How to do a Dumbbell Squat Clean to improve your performance in CrossFit WODS. Last tested 11/9. 95 pound Squat clean 95 pound Jerk (Scaled it down from 165# to 95#, officially would be out of the running by now in the Open) BUY-IN: 3×10 CFWU (5x dips and pull-ups, supermans for back ext.) Abbate. CASH-OUT: attempt at running 1200m with some backwards and shuffles thrown in there! Hang clean begins from the “second pull” (from the mid thigh to extension), make sure you establish this position before beginning your clean pull; Points of Performance for a Hang Squat Clean. These three movements target a full-body workout, hitting most of your muscle groups. WOD: 11 rounds + 1 rep. CASH-OUT: 3 games of Hooverball with 6# ball. 13/02 13 de fevereiro de 2020 by Beto Cardoso | CrossFit | Sem comentários. Mayhem Daily Wod - 2153 Mayhem Daily Wod - 2153 25 Minute AMRAP 5 Strict Pull-Up 10 Push-Up 15 Air Squat *All w/20lb/14lb vest. Wall Stretches – Splits, Figure 4. Playing is acceptable, and encouraged, if time permits. Remaining time max. Clean Squat Progression: Squat clean, 3 front squats, 1 overhead jerk, 3 back squats, 1 overhead jerk – repeat 5 times @ 55#, 55#, 65#, 65#, 65# WOD: 3 RFT of 12 push-ups, 9 toes to bar, 7 squat clean @ 75# – finished in 11:37. 01.26.2021. 15 Thrusters (95/65) Open WOD 21.4 begins immediately upon completing 21.3 or reaching the 15 Minute Time Cap. WOD In teams of 2, For Time: 2 Rounds of 100 Double Unders 30 Squat Cleans 60 KB Box Step-up Overs. Matthew T. Abbate. Posted by traviseses December 19, 2012 December 19, 2012 Posted in CrossFit Tags: Bear Complex, CrossFit, Overhead Squat, Pistols, Push Press, Squat Clean, WOD Leave a comment on WOD – 12.19.2012 Posts navigation Depending on if you need to pick the bar up from the ground at every rep, this exercise may include a Power Clean. The second set is at 75%, then 80%, 85% and finally 90%. 1 Jerk reps Pull up. 3 Rounds AFAP: 20 Wallballs (20#/14#) 20 Sit-Ups. ♀ 35 lb. Squat Clean 5×5, building. Pre WOD: In 6 sets, build to a: Heavy Squat Clean. The Hero WODs. In memory of U.S. Marine Corps Sgt. Each rep is taken from the ground. Quite tiring too overall. This was fun and I’m glad I scaled down for the C&J. WOD: EMOTM for 10 minutes: Odd: 6 Overhead Squats, (Scaled at … Wod 2 10 Squat clean (M:60/30 W:40/20) 20 Burpees 30 Wallball 40 Box jump 50 Jump lunge 40 Box jump 30 Wallball 20 Up-down 10 Squat clean Time cap: 18 min. When combined, you’re reaping the benefits of triple extension and squatting in one exercise. ♀ 105 lb. ♂ 45 lb. 1 Hang Squat Clean 1 Pause Squat Clean (below the knee) B. Pack with less weight: Three rounds for time of: 30 Double-unders 15 Tuck sit pull-ups 25#-30#-30# dumbbells Squat clean, 15 reps. BUY-IN: 3×10 CFWU (3×5 PUs and dips) WOD: 17:57, aaaargh! 21.4 - Complete the following complex for max load (7 Minute Time Cap): 1 Deadlift. 2 Squat Cleans (135/95) 4 Burpee Box Jumps 4 Squat Cleans 6 Burpee Box Jumps 6 Squat Cleans And so on adding 2 reps each round. WOD "Rest Stop" 5 rounds for timeRun 400m 10 reps of the barbell round one- power cleans round two- front squats round three- hang squat cleans round four- power clean & jerk round five- clusters RX 135/95 Int 115/75 Sc 95/65 RX+ 155/105. The thruster is a compound exercise meaning that the movement involves more than one joint. Read More 65# squat clean and jerk jumping muscle-up, rings at ear height. 1 Clean. Run 400 or Row 500 or AD 2:00. Wod 1 7 AMRAP 3 ROUNDS 50 DU or 100 SU 10 HSPU or 2 Wallwalk . The clean, one of two Olympic lifts, is a common ingredient in CrossFit classes and WODs. Whether you think of the squat clean as a combination of a power clean and front squat or the first half of a clean and jerk, its constituent movements develop explosive power, strength, and muscle in the lower body and core. Wod 2 Adambrown. WOD: 8:56, all sets unbroken. WOD. Read More. WOD Tim Cossey December 25, 2019 strict press, squat clean, burpee over bar, rowing Workout of the Day - November 29, 2019 Black Friday Schedule: 10AM Class ONLY! A quick WOD, perfect for after a strength session or skill work. 1 Hang Clean. Set up for Dumbbell Squat Clean. Next time, I’ll do 10 more pounds on them and see how it goes. Good Weather. Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. 15 Kasım 2020. Back Squat 3 x 8reps (Start at 60% max) In between in set please perform the YTW Shoulder exercises from last Friday’s Warmup. I’ve been skiing and travelling for work and just generally busy but I have been going to CrossFit pretty regularly. Points of Performance for Dumbbell Squat Clean. ME: 3 Rep Max Hang Squat Clean. 5 reps each for 3 Rounds. Wod 3 3 ROUNDS 20 V-up. 20 KB Swings (24kg/20kg) Recovery. Donations due Sunday 4/11 Barbell Complex Hang Squat Clean + Squat Clean + Split Jerk 5 x 2, building Evil Wheels 3 x 10-15 **OUTSIDE** WOD: Fri 04.09.2021 Barbell Complex | Daybreak CrossFit Daybreak is OPEN with new policies and procedures to keep you SAFE! 3-3-3-3-3. WOD GUIDANCE & GOALS Fun one! After finishing the round of 5, start over at 1 and work through the ladder again. Clean and jerk, 1 rep As many rounds and reps as possible in ten minutes of: 75# Squat clean, 6 reps 12 Pull-ups 24 Double-unders. A) Perform complex for max load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk CAP: 16. Do the front squats and thrusters unbroken as long as possible, taking around :02-:03 per rep. This one's for the squat booty! Benefits of the Squat Clean. Squat Clean. This was a nerve-racking WOD. WOD from Thursday 100311. Beginner Option: Complete as many rounds as possible in 12 minutes of: 5 squat cleans 5 assisted pull-ups. Tags: crossfit, Segunda Feira, c2b, t2b, air squats, hspu, db clean, for time, barbell, muscle clean, hang clean, squat clean, power clean, push press, push jerk, split jerk, du, landmine row, strict t2b, alternating superman. A Thruster is a combination of two movements – the front squat and push-press. Results: 225 lbs (climbed too aggressively…looking forward to getting back to 245 lbs) Rest 2 minutes. CASH-OUT: none. There are two main variations: the power clean (where the bar is caught above parallel), and the squat clean or clean (where you ride the bar all the way down into a squat). WOD Guidance & Goals: For your first working set, coaches will help you build to 65% of your 1 rep max. Begin by bringing the bar into the body and aggressively jump, extending … 15 Front Squats (95/65) 30 Chest to Bar Pull-ups. B) WOD: FOR TIME 50-40-30-20-10 – Double Unders / 2x Single Unders – Alternating DB Snatches @22.5/15kg – After each set run 200m CAP: 16. View Video Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch: (1+1+1+1) x 2 sets @ 60% 1RM Snatch (1+1+1+1) x 2 sets @ 65% 1RM Snatch *Rest 2 minutes between sets * Score = total reps completed - Goal: Tough pace to start but with room to push in the final minutes. 14.04. ♂ 155 lb. 26.04 Good Weather: Focus: Hang Squat Clean KB Swing WOD: 6 ROUNDS – 5 Hang Squat Cleans @42/22kg – 10 Push Ups – 15 KB Swings @16/12kg Bad Weather: Focus: Squat Mobility KB Swing WOD: 6 ROUNDS – 10 Goblet Squat @16/12kg – 10 Push… STRENGTH WORK 1 1/4 Front Squat 5 x 3. STRENGTH WORK Squat Clean 3 x 3 (TnG) 3 x 2 (TnG) 3 x 1. 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