Saturday WOD 20080809

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three Rounds for time of:
Pvc/Broomstick Hang Squat Clean, 9 reps
30 Jumping Pull-ups/Standing Pulls

Post time to comments.

When using the pvc pipe it is easier to “catch” the bar in the rack position if you tuck it under your chin and use your chin allow your elbows to come up so your upper arm is parallel to the ground. If you want to add weight to this WOD use 10 pound dumbbells. I cannot emphasize enough the importance of maintaining a good lumbar curve. Do not let your back arch. Make sure you are also dropping into a full squat with each clean. If you cannot catch in the squat do a pseudo squat clean by continuing to move down into the full squat before standing.

It will take time and patients to develop proficiency in the olympic lifts. This is why they are not taught at your typical globogym. It is also why I urge everyone to make a trip to their local affiliate.

Clean Catch Hight Tri-panel (Win)
Clean Drops (Win)(Mac)
Annie Cleans Heavy (Win)(Mac)
All demos courtesy of CrossFit.com