August 8 2013
Free Class Saturday at 11AM – Come see what CrossFit is all about! No experience needed!
3 x 3 Position – 3 Pause Cleans
3 Rounds of different cleans with pauses on the pulls:
– Each pull will pause at 2″ off the Ground, Top of the Knee, and Bottom of the Dip
– The First Clean will be Vertical Muscle Clean,
the 2nd is Hang Power,
the 3rd is From 2″ off the Ground and will be a Squat Clean.
It will make sense when you do it.
1 Power Snatch + 1 Squat Snatch (95/65)
On 3,2,1 GO you will do 1 Power Snatch and 1 Squat Snatch then rest. At the Start of the 2nd Minute you will do 2 Power Snatches and 2 Squat Snatches. And so on, adding 1 Power and 1 Squat Snatch each minute until you cannot complete the required reps in the minute.
After you fail to advance rest the following minute (so if I went 4+5 I’d be done when the clock hit 5:00, I’d rest until the clock hit 6:00) you must do 5 Burpees OTM until 10:00 is up.