Friday June 1

Team CrossFit Generate Practice Time

Future Competitors: To amp up our competition side of CrossFit it's time to practice. If competing is fun for you or you want a challenge to take your Elite Fitness to a whole new level, I am creating a Team CrossFit Practice Time at 3:00 PM Monday through Friday. 

This Practice will be a different WOD than normal class and have no dedicated coach. Therefore, all participants must meet all the following:

Must leave ego at the door.
Must be aware to when form diminishes.
Must scale at all times needed.
Must take personal responsibility for their own form.

You don't need to be able to perform kipping pull ups or all RXed just understand that you are personally responsible for you during this time.

Practice starts June 4 Monday. Find that next level!



1000 m Row

Stretch

The Big Clean Complex
 

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

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