2-Second Pause Clean at Knee




+ 1 Jerk at the end of ea set.


Sets start every 3 min

 Based on 31Jul 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Clean variation this cycle.  % stay the same as last time, but reps go up, so the rounds go longer. During the pause, do NOT lose tension!  Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!


5 Min AMRAP:

5 Handstand Push Ups

10 Box Jumps (24/20)

5 Burpees

-2 Min Break-

5 Min AMRAP:

5 Handstand Push Ups

10 Burpee Box Jump Overs (24/20)

2 Mini WODs where the constant is the Handstand Push Ups.  The change from a triplet to a couplet is only the combination of two of the movements from the first WOD (with an added factor of jumping over the box rather than on top of). See if you go faster on WOD 2 than on WOD 1!


Scaling Options:

HSPUs -> Pike Push Ups* -> Push Ups

Video courtesy of Norcal CrossFit.  Demo of Pike Push ups

Box Height -> 20/16 -> as needed


Cool Down:

Doorway stretch -2 min per side


Banded bully stretch -2 min per side

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