Weightlifting Wednesday

Post workout bliss?!

Or just wondering if they're dead and in CrossFit heaven where Dave Castro announces the next workout and Jim is happy its heavy cleans. Well your prayers are answered. Time to lift!

"31 Heroes" WOD

Saturday August 5th 

Doors Open @ 8am

HEAT SIGN UP LINK CLICK HERE!!!

THE CLEAN PULL

The first movement of Wednesday's barbell complex:

COMPETITION/OPEN

With a running clock...
A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)

B) EMOM 5: 1 Heavy Power Clean (Climb in weight to find a Heavy Single for Day)

then

“Power Play”
Ascending Ladder for 7 Minutes:
1 Power Clean (165/110)(135/95)

30 Double Unders
2 Power Cleans (165/110)(135/95)

30 Double Unders
3 Power Cleans (165/110)(135/95) 

30 Double Unders
Add (1) Power Clean per round

FITNESS

With a running clock...

A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)

B) EMOM 5: 1 Heavy Power Clean (Climb in weight to find a Heavy Single for Day)

then

"Power Play"

Ascending Ladder for 7 Minutes:

1 Power Clean (115/80)

60 Single Unders

2 Power Cleans (115/80)

60 Single Unders

3 Power Cleans (115/80)

60 Single Unders

Add (1) Power Clean per round

Note on “Heavy Single”…
A heavy single is the load you can move with *exceptional* form. Imagine you're going to be videotaped on CrossFit.com as a movement demo. Our goal is to have athletes move better today, not to find a 1-rep max. Those days, to go for a max, come at another time. We don’t get better by maxing out – our technique actually tends to be the worst there. We get better today by focusing on moving our best, and that’s with a challenging, but sub-maximal load.