Main – CrossFit
SKILL
Burgener warm up for
– Down and up
(Vertical torso)
– Elbows high and outside
(Speed through the middle)
– Muscle clean
(Snappy turn over)
– Clean drops
(Receiving the bar)
– High hang clean
(Hips)
– Hang clean
(Mid-thigh)
– Clean from the floor
(Slow is smooth, smooth is fast)
Warm up to the weight in the workout
Perfect practise makes perfect!
WOD
10- 8- 6- 4- 2
-Power clean (50kg/80kg)
2- 4- 6- 8- 10
-Handstand push-ups
SCALING
Reduce weight
Handstand push-ups on a box
