PROGRAMMING NOTE: We will do a 9/11 Memorial WOD this Wednesday
Warmup:
10 Air Squats
10 Bow2Bends
10 Spider-Man Lunge w/twist
5 Light Dual DB deadlifts
5 Dual DB Hang Power Cleans
5 Dual DB Front Squats
5 Dual DB Push Press
Barbell warmup – With an empty barbell and hands in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, Front Squat, high hang Squat Clean, hang Squat Clean, Power Clean from mid-shin
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
0:00-04:00 – 2 sets @65%
04:00-8:00 – 2 sets @70%
8:00-12:00 – 1 sets @75%
%s Based on 29May 1RM
Video courtesy of Collin Meeves.
Second time hitting our Clean Complex this cycle. Again, with the low hang, focus on pushing the knees out of the way (do NOT lock them back, rather screw the feet in so the knees move out of the way) and keeping the bar in as straight a path as possible.
WOD:
EMOM 12:
5 Dual DB Deadlifts (50/35)
5 Dual DB Hang Squat Cleans
5 Dual DB Thrusters
Videos courtesy of CrossFit HQ.
On the Dual DB deadlifts, only one head per DB needs to make contact with the ground. Your goal should be once you complete the 5th DL, after you stand all the way up, go right into the hang squat cleans. On your last Squat Clean, keep the DBs on the shoulder and go right to the Thrusters. This will get spicy quick! Don’t stress if the rest time gets smaller and smaller. Keep your movements perfect and you’ll get through!
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE:70/50)
Joint Strike CrossFit 