/var/www/html/wp-content/themes/Divi/single.php News Years Eve 2010 | Spartan CrossFit

ALL CLASSES HAVE BEEN MOVED TO THE 9AM CLASS TODAY!!!

wod:

5×5 power cleans

then: amrap 20 of

15 wall ball shots

10 ring dips

5HSPU

Power Clean execution checklist

  • Bar loaded evenly, collars in place and secure
  • Feet flat on the floor and approximately shoulder width apart
  • Bar touching shins
  • Arms locked, regular grip, thumbs around bar
  • Back straight
  • Head facing forward
  • Thighs parallel to floor
  • Shoulders over bar
  • Athlete inhales and holds breath
  • Easy pull off the floor (1)
  • Bar comes up straight (not around knees)
  • Knees move back
  • Bar stays close to the body
  • Bar passes the knees
  • Knees move back under the bar
  • Bar touching top of thighs
  • Back tight, arms straight
  • Body extends fully, athlete up onto the toes
  • Traps are shrugged to elevate the bar (2)
  • Continued upward pull by pulling with the arms (3)
  • Weight racked across the top of the shoulders (4)
  • Elbows point out and high
  • Feet spread slightly to the side
  • Athlete stands up, under control
  • Athlete exhales while lowering the bar to the start position
  • Bar lowered under control to top of thighs
  • Bends at the knees and hips to lower the bar to the floor

 

(from Brianmac.com)