Strength
Deadlift with a 3 second pause above the knee
5/5/5/3/3 (build up in load)
WOD
3 Burpees
3 Power Cleans
6,6,9,9,12,12….(ascending rep scheme)
10 min AMRAP
Fitness: 95/65
Performance: 115/75
Open: 135/95
The strength work here should help to get stronger with the hinge position on the hang power clean. Be sure to hold a good position and pause for a solid 3 seconds. Please be aware of positions here! Power cleans should be a load that can be moved quickly.
Jim with a solid full extension before catching his clean
Gym News: There will be no 6:30pm class at Crossfit Federal Hill on Friday December 1st. Instead everyone is invited to come cheer on Marissa’s Oly Class at 7pm during their Lift Off.