S/S/S:

High Hang Clean

3@65%

3@70%

2@75% + 1 Jerk at the end of ea set.

Sets start every 2 min

% based of 25Oct 1RM

Video courtesy of Catalyst Athletics.  Second time going through the high hang (pocket) cleans for our clean variation this cycle.  The %s go up, so keep a good grip on the bar each rep!

WOD:

4 Rounds NOT For Time:

8 Seated Box Jumps (20 seat – jump to a 24/20 box)

Burpee Broad jumps – 30′

Video courtesy of CrossFit HQ.  Watch from 0:00 – 1:35 for seated box jumps. The goal of these is to build that explosive hip extension.  Same goes for the broad jump in the burpee broad jumps.  Today is not about going fast through the sets.  It is about hitting perfect form each rep.

Scaling Options:

Box height -> as needed.  Also, if 24″ is too easy, feel free to increase.

Cool Down:

Downward Dog to Cobra x10 slow and controlled

Roll out inner thighs x 10 passes per

Video courtesy of Howcast.  Quick demo of inner thigh rolling.  As much work as our legs have done this week, do NOT skip out!