CrossFit WOD, March 14, 2019

CleanEmomInspiration”Practice makes permanent. Do what you do on purpose, with purpose.”
-Justin Su’aWarm-upWarm-upI. Heartrate
Game Day

II. Specific:
2 Rounds
5 Muscle Pocket Clean
5 Pocket Clean
5 Hang Clean (below knee)
5 Cleans

III. Skill/Strength
take 2-3 practice sets to get to starting weight for todays Clean workWeightliftingMetcon (Weight)7 minute EMOM Pocket Clean
*increase weight if possible

7 minute EMOM Hang Clean (below knee)
*increase weight if possible

7 minute EMOM Clean
*increase weight if possible. Not maximal effort. Focus on hitting positions.Scaling: beginners or those practicing technique can keep the bar light and add a few reps each minute to get further practice. Take today to drill in mechanics and positions as these are the limiters of weight. Score heaviest of all 3 positions.Optional Accessory Workspend 10 minutes stretching, rolling, or LAXingNews-19.4 Announcement TONIGHT at 8pm!!! Its St. Patricks Day theme. Bring a friend and score your team an extra point!

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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