Today we are going to spend some time on the Clean.
Newer Folks -
Party Time x 5
5 rounds for time of:
20 Medicine Ball Cleans 20 lbs (everyone does 20#)
20 Sit-up (standard)s
200 m Run
Post total time.
Clean Complex, 6 Rounds (CFNE) 6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
Start at 50% of your 1RM Clean, and work up from there. The three positions are from the top down; 1 - High Hang, 2 - Above Knee, 3 - The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 5 more sets, climbing up in weight every set.
Help me welcome new CFMV athletes:
Linden and Sandra - He is a Sky Dive instructor, avid golfer and raquetball player. She is a personal trainer looking to give this crossfit thing a shot and workout in a motivating group environment.
Trista - She is a professional photographer, looking to get back in shape for the holidays. (she is probably cringing at the quality of these photos).