Strength
Work up to 90-95% of your 2 RM Hanging Squat Clean
Hit that load for 2/2/2
WOD
5 Power Cleans
7 Front Squats
9 Pull ups
6 Rounds
Fitness: 115/75
Performance: 165/105
Open: 205/135 (Chest to Bar)
Focus is on the strength work today. This will be as heavy as we go before we deload and work on technique next week then find a new max.
Sam showing us a good power clean
Gym News:
12/16 Snatch Clinic at Crossfit Harbor East. Check Blog for more information
12/16 & 12/17: Level 1 Seminar at Crossfit Federal Hill. Classes Canceled.