Wednesday, February 4, 2015

What's Up CrossFitters? 

Time to take in some more action at 782 all day Wednesday. 

Here is what we have in store for you after the storm. Hope you wanna move. I know I do. 

Strength

Clean (High) Pull + Hang Power Clean + Hang Clean @ 10 mins

With the (High) I mean you don't have to pull super high, but don't stop natural bend of the elbows after the first pull. Use those hips first and foremost, but shrug and pull those elbows high to finish the full pull. For the next two lifts pull that weight fast and get underneath it. 

Conditioning (Total time = 21mins; Work time = 12mins)

This will test you. A spicy little CrossFit couplet with a twist.

3min AMRAP

  • 3 hang power cleans (115/75lbs) (165/115lbs)
  • 3 burpees over the bar

3min rest

3min AMRAP

  • 6 hang power cleans (same weight)
  • 6 burpees over the bar

3min rest

3 min AMRAP

  • 9 hang power cleans (same weight)
  • 9 burpees over the bar

3 min rest

3 min AMRAP

  • 12 hang power cleans (same weight)
  • 12 burpees over the bar

The weight should be able to be done unbroken for the first two rounds (round of 3 and 6), but by the time you get to 9 and 12 (and maybe even the last minute of 6) you will have to drop the weight during your reps. Pace yourself (a bit) during the first couple of rounds and enjoy that rest in between the rounds. 

- Team 782