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March 5, 2016

Skill

Max Effort Squat Clean

Today we’re working on a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up.  Increase the load if the movement is going well and you have the mechanics down.

WOD

AMRAP in 12 Minutes
25 Toe-To-Bar
50 Double Unders
15 Squat Cleans 135/85 lb

Workout notes: Today’s workout is a variation on our latest CrossFit Open workout. In this version we will work for a fixed 12 minutes getting as many reps as possible of the first round of this years strength ladder. For each round you have a difficult buy it of 25 Toe-to-bar and 50 double unders.  To scale this workout perform hanging knee raises for the toe-to-bar and single unders instead of double unders.

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