Pic courtesy of CrossFit I35.  Don’t forget, this Friday, we will run our “22” WOD to help fight Veteran Suicides.  We will run the event from 0600-0900, so there will NOT be a 0530 class this Friday.

 

S/S/S:

2-Second Pause Clean at Knee (+ 1 Jerk at the end of ea set)

3@75%

2@80%

2@85%

 

Sets start every 3 min

 %s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Last time hitting our Clean variation this cycle before we re-test our 1RMs.  % go up, so stay tight! 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!

WOD:

For Time:

Run 400M

50 Double Unders

Run 400M

500 M Row

Run 400M

400M Ski Erg

Run 400M

The key to making it through this WOD in a good time, is to keep yourself moving.  Spend very little time transitioning from one movement to another.

 

Scaling Options:

Run -< 500M Row

DUs ->100 SUs

Cool Down:

Calf Stretch on Rig – 2 min per side

 

Banded front rack stretch – 2 min per side