CrossFit Golden: Wednesday 2.24.16

Mobility- 10:00-10:30am

Jess keeping that back flat while she did her dumbbell rows!

Strength

4-Stop Halting Clean Deadlift + Hang Clean (Every 90 seconds, for 12 minutes (8 sets))

Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean

Each round (the four pause positions + hang clean) will be scored as “2 reps” (deadlift + clean).
Try to add weight each round as technique allows.
Aim to complete Hang Cleans as squat cleans

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

Scoring will be done by “full rounds”, and then partial reps of the incomplete round.
Scoring guide will be written on the board!
Find a weight that will challenge you, yet allow you to move safely with short rest breaks throughout the ten minutes.