Tuesday WOD 20090217

Squat Clean 1-1-1-1-1-1-1

CFOZ WOD

Two minutes of cardio (your choice), Samson stretch, CF warm-up x 2.

PVC/empty bar squat cleans 5-5-5-5-5-5-5

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This is only if you have never done squat cleans or have no access to weights. Otherwise you may slowly add weight to the bar for the original single rep version, looking to find your one rep max (1RM). In both cases give yourself a two to three minute rest between sets. When using anything but a PVC pipe make sure to maintain a nuetral lumbar curve in your back. If you find yourself hunching you back, decrease the weight for the remaining sets and practice your form.

For the demonstration video, please go to the CrossFit Exercises link on the right. I should have my Internet connection up on Thurseday, but I cannot post videos from my phone.