Practice makes permanent
Dedicating part of class to strength work has many benefits. Â In the context of CrossFit, it is incredibly important to have consistent movement patterns before we add the intensity that CrossFit is known for. Â Having the opportunity to spend time working on barbell movements outside the context of finishing a certain number as fast as we can allows us to recover and focus clearly on how we want to be moving so when the clock is running, our habits are ones we trust.
Today we’ll be practicing loading our power cleans on the go.  Doing them EMOM style for sets of 3 will prepare us to do sets of 5 in the WOD when we don’t have rest programmed in.  When we get to the WOD, challenge yourself to do all 5 reps touch and go and see what happens.
STR:
3 power cleans (tng)
WOD:
10 Rounds:
5 Power Cleans (135/95)
5 Burpees over Bar
Schedule announcement: we will be closed on Monday 4/20 for Patriots Day.
STR: 185#
WOD: 10:04 @ 115#
Clean: 100# triple from the hang
WOD: 9:13 @65# from the hang
– my shin hates 30″ wood box jumps. #foampartyplease
PC: 75#, having failed a couple of times at 80# due to early pulling (a chronic issue)
WOD: 11:13 @ 65#, not jumping over the bar.
It was one of those mornings where showing up was a victory, so… win!
STR:
Triple Clean touch and go @ 105# PR
WOD: 12:23
First two rounds @ 95#, had to go down to 85# for rounds 3-10
PC 105#
WOD 15:35 Rx