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.
2-Second Pause Clean at Knee (+ 1 Jerk at the end of ea set)
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!
50 Double Unders
500 M Row
400M Ski Erg
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.
Run -< 500M Row
DUs ->100 SUs