Keep elbows high, don’t let the upper back round, and avoid knees caving in.
5 rounds of Bear (7 reps of Power Clean/Front Squat/Push Press/Back Squat/Back Push Press)
Increase weight ea round
Video courtesy of CrossFit HQ. Goal is to NOT let the bar do more than a touch and go on the ground until all 7 reps are done per set. That said, if you need to rest somewhere during the set, as long as you keep the weight off the ground, you’re fine (meaning, you can rest with the bar in the front rack position, overhead, or back squat rack position)
The above is a good shot of Coach Ed and his regular 0530 crew. For those that don’t know, Ed’s last day of coaching will be this Friday and his going away WOD will be Monday, 29June at 0530. So, please fill up the Friday class as well as Monday’s to say goodbye to an awesome coach!
Make up M/T/W
Snatch High Pull
As heavy as possible
Video courtesy of Paradiso CrossFit
15 Burpee to Plate 45/25
15 Plate to Ground-to-Overhead
15 Cal Row
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Video courtesy of Wally Jones.
For Burpee to Plate, keep hands on plate as you put it on the ground, drop chest to plate, then stand all the way back up, while holding the plate. Don’t need to go overhead like in the video.
Video courtesy of CrossFit Birmingham
Plate G2OH – Some part of the plate touches the ground at the bottom, arms, hips, knees fully locked out at top w/plate OH.
Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2
Mark Bell and Jesse Burdick hit up some pulls (obviously, we won;t be doing ours with resistance bands…but if we had a deadlift platform int he tent, that’d be cool….). Bell gives you the run down on how to pull and how important a neutral head position can be. Remember kids back flat and hips lower then your shoulders.
20 Pull Ups
15 Squat Cleans 155/115
10 Deficit (45/25 plate under each hand, nothing under your head) Hand Stand Push Ups
-3 min Rest
10 Pull Ups
10 Squat Cleans
5 Deficit Hand Stand Push Ups
-2 min Rest
5 Pull Ups
5 Squat Cleans
5 Deficit Hand Stand Push Ups
Score = total time minus 5 minutes
Squat Cleans – 75% of 1RM
Deficit HSPU -reg HSPU or /w 1 ab mat under head
Pull Ups – ring rows, with 5 min pull up practice after WOD
With the built in rest periods, treat the WOD as 3 SPRINTS! So, finish (with good form) as fast as possible since you will have a chance to catch your breath before going again.
Hands just outside the shoulders, elbows up, feet hip width apart, weight in the heels, dip-drive-press, and lock out with active shoulders. With multiple reps, use stretch reflex to go right into next rep. (Absorb the shock of the bar when it makes contact with your shoulders by bending the knees, which is the start of the next rep, so then drive up, open hips and launch weight back up). Watch from 1:19. Video courtesy of CrossFitHQ
3 Power Snatch 155/105 (or 80%1rm)
4 Power Snatch
5 Power Snatch
For the snatch weight, it should be heavy (hence 80% of 1RM if scaling). IF you don’t have a 1RM, and you have to scale, find a weight that you can handle for 6-7 reps with no more than a touch, reset, and go between reps in WU.
Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2. Elbows High! Don’t let the knees cave in! Tall Chest! Move Weight!
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– Execute the Front Squat using all points of performance found in the Air Squat while racking the bar in the ‘front rack’ position
– Finding the ‘front rack’ — use a PVC pipe or broomstick to focus on technique
– Hands are outside the shoulders
– Pinch the bar (PVC or broomstick) in your finger and thumbs (loose finger tip grip) and place on shoulders
– The bar should be resting on the shoulders while the hands ‘baby-sit’ the bar (balance the bar) resting on the fingertips
– Lift your elbows so they are parallel to the floor
– Follow execution for the Air Squat while maintaining high elbows (parallel to the floor) throughout the entire movement
Please avoid the suicide grip. Should the bar slip, there is nothing preventing it from rolling off the hand and crashing into your body. Remember; pain hurts, but stupid pain hurts and leaves stupid injuries. Wrap. Your. Thumb.
For all weight movements, RX’d will be 95/65
For Time: *
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
*At the beginning of every minute, you must do 4 burpees.
20 min time cap
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Video courtesy of Greg Morales. This video was for the 2010 CrossFit Games Midwest Sectional (this was pre-CrossFit Open). These guys left it all out there!
Video courtesy of CrossFit HQ. Coach Bergener walking his daughter, Sage through the finer points of a hang squat clean. Remember, hang is anything above the knee. High hang is bar right around pocket height. Depending on your profeciency for the movement, pick the version you want to use, just make sure you catch the bar at the bottom of a front squat, and then stand with knees and hips fully extended before dropping the bar down. Smart money would say hold onto the bar through all the hang clean reps, otherwise you have the extra movement of picking up the bar from the ground, standing up fully, before going into your next rep.