If your friends are looking to get into CrossFit here is a great article to get them started! The CrossFit Craze- 5 Reasons you need to get on it
For everyone who complains about body weight. Caleb William is 152lbs his hang clean and jerk is 335 pounds
Strength WOD
A1) 5 Sets of – 1 Clean (high hang) + 1 clean (just above the knees)+ 1 clean (from the floor)
Must be unbroken
Your first working set should be heavy, then continue to build up in load. They can be power cleans or squat cleans.
A2) 5 sets- Couch Stretch OR Front Rack Stretch 1 min
(depending on what is tight)
WOD
Front Squats 7- 6-5-4-3-2-1 (185/115)
Between each set- 6 KB swings (70/53)
-For Time-
The Front squats come from the ground and should be heavy!
Do 7 front squats then 6 kb swings, 6 front squats then 6 KB swings, 5 front squats then 6 KB Swings…..
You end with 1 front squat.
