This morning was our Clean focus day. We started out with tall cleans. The integrel part of this movement is to move fast and pull ourselves under the barbell. There was only an allowance of about a two inch dip (heave) before reaching full extension and pulling under into the bottom of a front squat. This gave me an opportunity to practice a new cue that I learned over the weekend..."squeeze your butt". I guess it helped, it made sure that I reached full extension and the sets looked like this; 135/155/165/185 all for doubles with a two second pause in the bottom of the squat. We have to get comfy in the bottom :)
The second part of the work was a variation of a WOD I found on CrossFit Unlimited's website, it was named "7 Samurai", hence our name of...
"7 Ninja"
7 rounds for time
7 muscle cleans 135/85
7 push press 135/85
7 burpees
then
AMRAP 7
Double unders
Your score equals total time (time to complete the 7 rounds+7 minutes) and total double unders.
My score: 14:26 + 7:00 = 21:26/110
That was a really fun and challenging workout. Big day at the Angel house! It is Holly's Birthday!!!! She just keeps stronger/fitter, prettier and nicer :) every year!
Salut!
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