Thursday 2.24.11

Buy In: Power Clean Progression w/pvc 5 reps each of jump shrug, high hang clean, mid thigh clean, below the knee clean, liftoff, and power clean.  Add in additional self care as needed.  Wrap up the buy in within 10 minutes.

Squat Clean 1x3@60,70,80% (max reps last set- use good form and a deliberate set up)

WOD:

10 minutes AMRAP

6 squat cleans (120/65)

12 pullups

24 double unders

Chris Spealler completed 8 rounds of this at the CrossFit/USA Weightlifting Open.

http://pressbox.teamusa.org/Article%20Images/_w/Picture-304ece54e43-9a8e-4b75-9d94-1171d69bef68_jpg.jpg

 

Mike AlleyComment