Friday, July 10th 2015

 

Skill/Strength- Full Clean

Work up to a heavy single of the Bid Clean Complex. This complex is all of the following movements in a row, without letting go of the bar. If you let go of the bar at any point, that set does not count.

Full Clean from the high hang (above the midpoint of your thigh)
Full Clean from the hang (anywhere above the knee)
Full Clean
Push Press

Full Clean from the high hang (above the midpoint of your thigh)
Full Clean from the hang (anywhere above the knee)
Full Clean
Push Jerk

Full Clean from the high hang (above the midpoint of your thigh)
Full Clean from the hang (anywhere above the knee)
Full Clean
Split Jerk

30 minutes total

WOD 1- 5 minute AMRAP of

20 calorie row
40 Double-Unders

WOD 2- 5 Minute AMRAP of

1 Power clean 185/125#
5 Ring Dips
10 air squats

(2 minute rest between WODs)

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.