We'll use the front rack position today ... because it's harder.
We’ll use the front rack position today … because it’s harder.

15 MINUTES TO WORK UP TO A HEAVY SET OF 5 SHOULDER PRESSES

3 ROUNDS OF:

200-M RUN

16 FRONT-RACK WEIGHTED STEP-UPS (135/95 lb.)

8 MUSCLE-UPS

Skills

In 10 minutes, work up to 1 heavy muscle clean

Concentrate on a great bar path, and get the elbows around the bar quickly.

Part 2

Tall cleans 3-3-3

No dip, no drive. Just shrug under the bar.

Part 3

2-position clean with pause 1-1-1

Start from the floor and pull to just below the knee, then pause. Ensure weight is back on heels and shins are vertical. Slide up to pockets and clean the weight. Bring the bar back to the hips, dip with the torso vertical to the high hang position, ensure the weight is on the heels, then clean the weight again.

Mike

Mike Warkentin is the owner of CrossFit 204.

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