Friday, January 13, 2017

STRENGTH

Hang Clean
3-3-3-3-3, ascending

http://www.catalystathletics.com/exercise/68/Hang-Clean/

This is a hang SQUAT clean. All three reps should be performed without putting the bar down. Please use this opportunity to work on your hook grip!

Less experienced athletes should concentrate on starting from a higher hang. This helps to:
• maintain a more vertical torso start position, to avoid thrusting the hips forward
• ensure the bar has proper placement before executing the second pull
• allow more focus on driving forcefully upwards with the legs

More advanced athletes may work from a lower hang position, closer to the knee, if preferred.


CONDITIONING

From CrossFit.com – December 20, 2016
https://www.crossfit.com/workout/2016/12/20#/comments

10 Thrusters, 135/95
50 Double Unders
8 Thrusters, 135/95
40 Double Unders
6 Thrusters, 135/95
30 Double Unders
4 Thrusters, 135/95
20 Double Unders
2 Thrusters, 135/95
10 Double Unders
For time.

RX:
As written.

INTERMEDIATE:
125/85 or 115/75

SCALED:
95/65 or further as needed.
Penguin jumps@35-30-25-20-15

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