Saturday WOD 20090404

Hang power clean and jerk 1-1-1-1-1-1-1 reps

CFOZ version

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

If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one rep max effort (1RM). If you cannot do a set before reaching the last set do not increase the weight. Instead, stay at the weight where you could complete a proper set for the rest of the WOD, even if that means sticking to the pvc/broomstick. Take as long as needed to recover between sets.

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Demos courtesy of Coach Mike Burgener and www.crossfit.com

Hang Power Clean

Jerk