Barnes Corner CrossFit – CrossFit
Weightlifting
Clean (10 MIN EMOM 1 Rep)
10 Min of COACH LEAD Clean Skillwork & Progressions
-THEN-
10 Min EMOM
working in a 70-90% Range.
Focus on:
1. Proper Setup/Hookgrip
2. 1st Pull
3. 2nd Pull to “Pockets” with SPEED AND MAX VELOCITY. Use legs, not arms to move the bar.
4. 3rd Pull Under Bar
Metcon (Time)
5 Rounds For Time:
5 Front Squat
7 Toes To Bar
9 Hand Release Pushups
Rx+ 155/105
Rx 135/95
Fit 115/85
*If you don’t have toes to bar, practice Toes to AS HIGH AS POSSIBLE. Practice the KIP and Hollow. NO KNEE RAISES TODAY.