9.10.2018

CrossFit Silos – CrossFit

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Weightlifting

Spend 15 minutes working up to a heavy complex.

Muscle Clean – Tall Clean Complex (3×6)

3 sets increasing weight each set:

3 Muscle Cleans

3 Tall Cleans

Record your heaviest complex

Muscle Clean movement demo: https://youtu.be/eed_EGIHVOE

It’s helpful to think of the movement as a clean high-pull with an added turnover of the bar afterward. This will help reinforce the idea of lifting the elbows high and to the sides before the turnover.

Tall Clean Movement Demo: https://youtu.be/YhGbp1wp8Ls

Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position. Attempt to get the bar secured on the shoulders as quickly as possible, although it will be near the bottom of the squat.
Spend 10 minutes working up to a heavy complex.

For the tall clean- athletes will often allow the bar to crash onto the shoulders in this exercise. It’s important to practice delivering the bar precisely and smoothly into the rack position by maintaining the grip on the bar as long as possible during the turnover, and meeting the bar with the shoulders rather than dropping out from under it.

Clean Pull-Clean-Jerk Complex

1 Clean Pull

2 Clean From 1 Inch off The Floor

1 Jerk
Spend 15 minutes working up to a heavy complex.

Clean and Jerk

Spend 15 minutes working up to a heavy clean and jerk for the day

Cash Out (Optional/Make Up)

5min AMRAP Russian Swings (AMRAP – Reps)

5min AMRAP:

Russian KB Swings 1.5/1pd


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