4465 N. Dixie Hwy, Oakland Park, FL 33334
954-213-9933

Sunday A Shift 010718 FireWOD

EMOM x 5
Clean Pull + Hang Power Clean + Power Clean (Video)
50% Across of estimated 1RM Clean

5min EMOM (Every Minute On the Minute)
1 Power Clean
Climb in weight to find a Heavy Single for Day

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called.

Goal today is to prime our athlete’s movement with the technique complex starting on the 0:00. At the 5:00-10:00, our members will have the chance to build to a heavy single on the power clean.

Note on “Heavy Single”…
A heavy is the load an athlete can move with *exceptional* form. Imagine the athlete is going to be videotaped on CrossFit.com as a movement demo. Our goal is to have our athletes move better today, not to find a 1-rep max. Those days, to go for a max, come at another time. We don’t get better by maxing out – our technique actually tends to be the worst there. We get better today by focusing on moving our best, and that’s with a challenging, but sub-maximal load.

Leave a comment