Wednesday 1/18/17


Registration for the CrossFit Games Open is now open! Click HERE to register under the CrossFit Inner Loop affiliate! More information on our own in-house Intramural Open will be coming out soon but in the meantime, go ahead and get registered on the Games site!

Also, great read on getting yourself prepared for the Open! The Secret to 17.1


Barbell Technique & Power

Power Clean

A) Technique Primer

3 Sets of this complex (barbell only, then very light weight – focus on perfect positioning!):

2 Clean Lift-Offs (stop at knee)
2 Clean Deadlifts
2 Clean Pulls
2 Power Cleans

B) Barbell Cycling Practice

E2MOM for 8 minutes (4 rounds):
12-15 Power Cleans @ 50-60% 1RM

Should be done as fast as possible, under 30 seconds – rest in remaining time (~90 sec)


AMRAP 8 minutes:

10 Power Cleans
10 Push Press
10 Front Rack Reverse Lunges
10 Burpees Over the Bar

Rx: 95/65
Rx+: 135/95

*Make sure Push Press is not a Jerk*


Lax Ball against Rig: Traps/First Rib – 1-2 mins/side

Categories: WOD

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