CrossFit WOD and Boot Camp for 4/16/2015

This is the second strength movement for this week.  By now, it is clear that the two heavy movements for this month are thrusters and hang power cleans.  Last week, we did sets of 8 hang power cleans.  This week, we work on 5 reps.  We are working our power cleans form the hang position this month so that we really hammer in the muscle memory of returning the bar to the hips when exploding out of the dip and drive phase.  Only once the bar is back to our hips do we shrug and upright row the bar, pulling as high as we can.  Then we pull ourselves below the bar to catch in that power (partial squat) position.

CrossFit Alloy WOD for 4/16/2015:

Strength:
Hang Power Cleans:
5, 5, 5, 5, 5

MetCon:
4 Rounds for Reps:
1 Min Rowing for Calories
30 Sec Rest
1 Min Pullups
30 Sec Rest
1 Min Box Jumps (24/20)
30 Sec Rest

Post Weight and Rounds to Comments

10:00am – Road Warrior Boot Camp with Vanessa