Saturday’s WOD 5/12/12

Catina and childhood friends

Buy In:

1RM Power Clean

WOD:

15 Minute AMRAP

4 Handstand Pushups

8 Knees to Elbows

12 Medicine Ball Cleans

Cash Out:

Muscle-up/Pull-Up Practice

For today’s buy-in we are going to perform a 1RM Power Clean.   The power clean is a dynamic compound pull which requires an explosive hip drive.  The application of violently opening the hips, knees, and ankles creates the “3rd pull”, which builds strength in the legs and core.  This movement gives the athlete the ability to move a large load very quickly.  The work and speed of movement creates the power needed to increase work capacity.

For the workout we are going to perform handstand pushups, knees to elbows and medicine ball cleans for as many rounds as possible in 15 minutes.  Watch this vid on medicine ball cleans.

http://media.crossfit.com/cf-video/CrossFit_MBCleans.mov

For the cash out we are going to practice our muscle-ups or kipping pull-ups.