8.19.15 WOD NOTES

Explosive Strength

Mobility: 6min

40 oscillations on each side.
0:00-2:06 http://www.mobilitywod.com/daily/tuesday-august-18th-2015/

Dynamic Warm Up: 5min

Strength: 20min

3 Position Clean (x3 Rounds: 60%+10#+10#)
Squat Clean from Floor, Below Knee, Above Knee + Jerk
NOTES:
Every 90 seconds complete 1x 3 position clean + jerk, on your que. This will allow you to watch each Athlete work. Athletes need to start at 60% and then increase by 10# for 2 more sets. Then reset back to 60% and climb again for a second round. Athletes will perform complex on your que. Athletes will work at 60% of their 3 position clean. If Athletes does not have a 60%, the weight should be manageable. In layman terms we are looking for speed. A full squat clean is required.

WHY?
The most common execution of the 3-position clean is to perform the first rep from the floor and the second 2 reps from 2 different hang positions, the second higher than the first. This forces the Athletes to produce more power/force on the second and third reps after having been fatigued by the previous reps, and then having less time and space to elevate and accelerate the bar, as well as needing to pull under more aggressively because of the reduced upward force. If performed bottom to top, the 3-position clean helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar. – Catalyst Athletics

WOD: 13min

“R5”
13min AMRAP
17 Hang Snatches (45,35)
8 Pull Ups
EMOM – complete 5 Burpees
**Score total reps, do not include burpees
NOTES:
CrossFit R5s 2nd Anniversary. Make sure Athletes do not drop empty barbell on ground. Movements in this workout at to be performed quickly. Weights should not be heavy. Grip strength will bet the Athletes limiting factor.

Cool Down Stretch: 2-3min

$ Out

3 x Max reps Unbroken Sit Ups with feet anchored

 

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