Clean | WOD 11.2.17

crossfit-charlottesville_0496_preview.jpeg

REMINDER: There will be no 6:45pm class tonight. Please make arrangements to come in to another class today. We apologize for any inconvenience.

Segmented Clean Grip Deadlift + High Hang Clean + Front Squat

For the segmented clean grip deadlift there will be a two second pause at three positions––2″ off the floor, knee, and mid-thigh. When performing the high hang clean, focus on aggressively pulling under the bar.

Post load to comments.

________________________

EMOM for 15 minutes:

Minute 1 – 3-5 Ring Muscle-ups
Minute 2 – 12-15 WB – 20#, 10’/14#, 9′
Minute 3 – 12 Box Jumps, 24″/20″

For the muscle-ups, sub 15-20 sec ring support or box/bench dips today.

Post Rx and reps to comments.

3 Comments on “Clean | WOD 11.2.17

  1. Clean Complex: up to 95#
    10 box dips, 12 45# thrusters (no WB), 12 box jumps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s