Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 6:00
2 sets w/ a partner:
:30 med ball chest passes
:30 med ball underhand tosses
:30 med ball side passes/side
:30 med ball squat + throw
– Rest :20 between sets.
POWER CLEAN | 10:00
Lead athletes through 5-7 reps on your call, and then have them complete 5 more on their own.
10 high hang muscle cleans Torso stays vertical, drive and shrug before pulling with the elbows
10 high hang power cleans Torso stays vertical, jump and extend the hips before shrugging and pulling under
5 deadlift-shrugs Bar shaves the entire leg until the hip extends and then the shoulders shrug
10 power cleans Big hip extension via a jump with the bar before pulling under
10 power cleans Extend the hips, then shrug FAST with the shoulders to pull under quickly
2-3 unbroken power cleans
– Build to 70-75% of 1-rep max power clean.
Power Clean (8 x 2 all sets above 70-75% of 1RM)
Post Workout Skill
:20 calorie assault bike
30 banded pull-aparts
:40 wrist extension stretch/arm