WOD: 5-15-12

Strength: Push Jerk

20 mins to find 1RM

WOD: For time:

36 Hang Power Cleans (95/65)
18 Double Pump Burpees
24 Hang Power Cleans (95/65)
12 Double Pump Burpees
12 Hang Power Cleans (95/65)
6 Double Pump Burpees

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It is time to push some loads overhead.  For some time now we have been testing the Back Squat, Clean Pull, and plenty of Power Cleans.  The second half of the Olympic Clean is much faster and thus is more punishing with mistakes.  When done correctly the lifter lower his body under the bar as oppose to attempting to press the bar overhead.  A really good Push Jerk by Julia Rohde shows just how little height the bar actually gets and how much of the lift is her lowering herself under it.  Take a look at the background before the Push Jerk and after she lands it.  Get under the bar!!!

Reebok CrossFit Back Bay provides two days to do the monthly Baseline workouts.  Sometimes people take classes on both those days.  Two months ago the “other” WOD came in the form of rowing for calories and a suckier trickier version of the Burpee.  This version has light Hang Power Cleans galore in place of the row and the bounty of Double Pump Burpees should prevent anyone from really running away with the workout.  Anyone care to prove they can do it under 5?  And if you can do so, just remember…

107 Kg = 235 lbs (at a 117 lbs  body weight),

CG

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