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March 8, 2018

Skill

EMOM for 10 Minutes

1 Slow pull power clean + split jerk

Our lifting today is more positional work with the clean and jerk.  For a “slow pull” clean we want you to specifically NOT yank the bar off the floor. Tighten up in your starting position and slowly bring the bar from ground up.  Practice keeping your hips down and chest up.  As the bar passes the knees it’s time to practice the second pull.  Accelerate  the bar by aggressively and violently opening the hips.  This part of the lift is done at full speed.  Receive the bar in the power position by dropping into a partial squat.  Reset your stance and grip if needed and finish up with a split jerk.

WOD

“Heavy Helen”

3 rounds for time
400m Run
21 KB Swings 32/24kg
12 Chest-to-Bar Pull-Ups

or

“Helen”

3 rounds for time
400m Run
21 KB Swings 24/16kg
12 Pull-Ups

Workout Notes

Today’s workout is one of the classic CrossFit benchmark “Girls” workouts.  You have the opportunity to go “Rx” with one of two versions.  If you are proficient with both the pull-up and lighter kettlebell swing your main challenge will be pushing the pace on the run.  If you are confident in both heavy swings and chest to bar pull-ups give the Rx+ version a try.  If you are still working on getting pull-ups try banded pull-ups, ring rows or jumping pull-ups.

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