New movement standards
The workout today is simple but very effective. It’s also a chance to practice the new Rx burpee standard and DB snatches in the CrossFit Open. We’ll be completing this workout with a partner! It’s a you go, I go sort of deal.
Also, we’ve programmed a clean complex from the hang to emphasize the violent hip extension and fast drop under the bar. What a fun day! Come lift weights!
Strength:
3 Power cleans
2 Front squats
1 Squat clean
WOD:
18.0 w/ partner
21-15-9
Dumbell snatch (50/35)
Burpee over dumbell
STR: 95#. Better than I expected, especially with a sore foot.
WOD: 10:50 RX — Jenna flying, me… a little less so.
STR: 135#
WOD: 8:25 Rx w/Ryan
STR: 145#
WOD: 9:18 Rx w/EB….real Rx since both of US did the Rx weight…
STR: 151# (love the micro adj weights)
WOD: My partner Simone and I took it to task and she was amazing! 8:20 (RX)