Thursday

Courtesy CrossFit.com

We don't post a lot of main-site photos, but this one really illustrates the "rack" position of the bar that we're always talking about. "Fingers open and elbows high". We're working on "opening" those of you who have trouble reaching this position. Eventually, it will come without a lot of discomfort. Get here, and faster times/increased loads will be achieved!

Clean Dead Lift:

5-5-5-5-5 (use 110-115% of clean)

-RESET at bottom of each rep as if you're going to clean the thing!
-Work the "path of the bar", slowly from:
-Floor
-Below the knees
-Mid-thigh
-Pockets
-High-hang

10 Rounds:

-3 Muscle Snatches 115/85 or 5 Muscle Snatches 75/55
-15 Situps