CrossFit Workout Of The Day 11/8/2017

By: 0

Barbell Cycling:

*Work the Complex for 15 minutes.

2 Clean Deadlift + Shrug from the floor

1 Squat Clean from the floor

1 Front Squat

*Complex should be completed touch-and-go unbroken

Then:

For time with a 15 min cap:

30 Power Cleans

800m Run

30 Power Cleans

Rx: 135/95

Rx+: 165/115

Sx: When scaling, select a weight that gives you a chance to finish under the cap, but just barely

Todays Olympic weightlifting/barbell cycling is designed to help improve the progression in the first, second and third pulls of the clean. Many common errors in the clean come from improper sequencing between the pulls or cutting one pull short in order to start the nest pull. This particular complex today will help you stay in order and finish each pull before moving on to the next.

Very simple and very effective describes todays wod. 800m sandwich with power clean bread. You will be tempted to do slow singles and a medium paced jog. Only the brave will do touch and go sets to get out the door quickly and then run as hard as possible, just to see what happens on the last set of cleans. Be brave, be daring and crush todays wod!