CrossFit WOD, October 12, 2020

CrossFit WOD, October 12, 2020

10/12/20
No MoFlow this week ๐Ÿ™

Weightlifting
Clean (3×1 climbing)
3 sets:
3- Pause Clean Deadlift

All Pauses are for 1 sec:
2" off floor
knee level
Mid-thigh
Work off of 1 RM Clean
80%
85%
90%

Pause in each position before finishing each rep. Only pause on the way up. On the way down do not pause, but move with control to the ground

-Focus on shoulders back and down, feet pressing into the floor causing hips and shoulders to raise at the same time maintaining back angle.
-As the bar goes above your knees, keep knuckles down and "peel" the upper part of your back to the wall behind you.
-Keep your knees bent, feet flat allowing you to find the power position.
-This will naturally allow your bent knees to drift forward as your torso goes vertical.
-Finish with full control to the ground.

Clean (3×1 climbing)
3 Sets:
3-position Clean High Pull

Positions are "top down"
Mid-thigh
knee level
low-hang (2" off floor)
1 RM Clean
60%
65%
70%

-Complete a high pull in all three positions.
-Hold onto the bar for all three positions
-Focus on finishing with the bar moving up, NOT out.
-We do NOT want our hips to thrust to the bar causing it to travel forward.
-Focus on being patient with flat feet to get to the power position before sending the hips upward, carry the bar with your hips.
-Finish in full triple extension and shoulder blades pulled back.

Clean (5×1 climbing)
5 sets:
3 Position Squat Clean

"top down"
Mid-thigh
Knee level
Low-hang (2" off floor)

60%
65%
70%
75%
80%

-Hold onto the bar for all 3 positions
-Finish with sending the bar up explosively and meeting the bar at its highest point and taking it to the bottom of your squat.
-Keep eyes and focus above horizon the entire time.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Cleans (115/85)
30 DU
15 Wallballs (30/20lbs)
30 DU

RX (95/65) (20/14lb)

Goal is 4-6 Rounds

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