Wednesday 8.12.15

Chelan Valley CrossFit - Group WOD


With our new cycle coming soon and focusing on squats, choose today's squat clean weight with technique in mind.

Warm up (No Measure)


1. 500m row


2. Band pull-aparts, 3x25 reps


3. Lateral Lunges, 2 x 10 reps w/ kb


4. Practice: Pause power position cleans. Work up to moderate weight for 3 reps. Speed and position under the bar are more important than the weight.

Metcon (AMRAP - Reps)


“Truffle Shuffle”


Teams of 3


AMRAP 20:


200 Meter Run, 40 Squat Cleans (115/80)


200 Meter Run, 40 Squat Cleans (135/95)


200 Meter Run, 40 Squat Cleans (155/105)


200 Meter Run, 40 Squat Cleans (185/135)


200 Meter Run, Max Squat Cleans (205/145)


All runs are done together. Squat cleans are team totals.

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