Monday, April 23, 2012

12-04-19: O-Lift breakdown

Elm City CrossFit WoD for Thursday, April 19th, 2012

The power clean as presented by Coach Mark Rippetoe, aka the Iron Samurai. You don't mess with Rip.

Front squats from the 70s. Maybe the 80s. Hard to say...

Split jerk with more weight than I can deadlift. Kind of impressive...

WoD: 3x3min on: 2min off
Cycles of:

  • Power Clean
  • Front Squat
  • Shoulder 2 Overhead
*Add 1 rep each cycle
Example: 1-1-1, 2-2-2, 3-3-3, 4-4-4…
 So, to put that description into English, the first round would be one of each exercise (actually short-cuttable to squat clean, thruster), then the second round would be power clean, power clean, front squat, front squat, shoulder 2 overhead (s2o), s2o. The third round would be three of each, and so on. I was just trying to stay consistent, and managed to finish the round of 4 each time, with extra power cleans on both the first and third rounds.


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