Barnes Corner CrossFit – CrossFit

Power Clean (7×2 Complex)

7 Sets of 2 Complexes:

Double Pausing Clean Deadlift + Power Clean

Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift) focuses on finding specific positions for proper bar path, with the second repetition (power clean) confirming the movement with speed.

Start at 40% of your current 1RM CJ and slowly build from there. Movement quality is what we are after today – only increase in loading if the below focus points are being met. There is nothing wrong with staying light here to drill the technique properly.

On the pausing clean deadlift, we have two pauses:

Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.

Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.

After the pausing clean deadlift, you can drop the bar from the waist level or set the bar down. Reset for the power clean (no touch and go), and focus on the bar path off the ground during the lift, now with speed added.

Hurricane (Time)

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)

Metcon (No Measure)

25 Glute Bridges

50 Banded Pull-Aparts

100 Banded Push Downs

50 Banded Pull-Aparts

25 Glute Bridges