WOD…June 11th…Clean!

By June 10, 2014 wod No Comments

CrossFit Kids

Strength – Full Clean – 3x3x5 – 3 positions for 3 reps and 5 sets; with and incremental increase in weight each set.  Positions are from the ground, just below the knee, and above the knee.  All are to a full squat.  So, one rep consists of a pull from the floor, from below the knee, and from above the knee.  Complete 3 reps to equal 1 set.

WOD

21-15-9

DL – 225/155#

Push-up

Lunge

12 min cap

*Bonus* Deficit PU and front rack weighted lunge at 24/16K

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